HOW TO LOWER YOUR STRESS BEFORE SPEAKING

 


by J.A. Gamache

Third place Champion at the 2001 Toastmasters International World Championship of Public Speaking

Imagine that you're seated at a head table and asked to speak at the end of the meal. How can you relax when everyone's eyes are on you? Here are three simple ways to calm down in these situations.

1- DRAW A SERIES OF BEAUTIFUL NUMBER EIGHTS

This tip comes from Laurent Duperval (www.duperval.com), an excellent trainer. Before a talk, he might give the impression that he's jotting down some ideas, but in fact, he's taking the time to discretely draw a series of beautiful number eights. Why? Because he has to calm down in order to draw the loops in the numbers, otherwise they would look awful. This type of exercise forces him to concentrate, which is soothing.

2- TAKE A FEW DEEP BREATHS

Have you noticed being short of breath when you're nervous? Taking the time to really fill your lungs loosens you up before speaking. Personally, to relax I take 10 deep breaths at a ratio of 1-4-2. For example, if I inhale while counting to 3, I then hold my breath while counting to 12 (which is 4 times 3), and then I exhale while counting to 6 (2 times 3). Taking in more oxygen can help you calm down.

3- CONCENTRATE ON THE POTENTIAL BENEFITS OF YOUR SPEECH

When you're stressed, your attention is often focused on the symptoms of your discomfort, such as your clammy hands, racing heart beat, and so on. This focus only increases your tension. Instead of concentrating on your fear and any potential disaster scenarios, think about why it is important that your message be heard. By shifting your focus to your audience, you might grow calmer.

Try the three above techniques the next time you can't retreat anywhere to relax before speaking in front of a group. Draw a series of identical number eights, take a few deep breaths and concentrate on the benefits your speech can bring. You may be surprised by the effectiveness of these simple methods.

Happy speech!
©MMIX J.A. Gamache www.jagamache.com. All rights reserved.

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This article was reproduced from "Speaking in Public with J.A.", a FREE electronic magazine authored by J.A. Gamache, International Inspirational Speaker. To subscribe to his FREE e-zine or to find out more about his presentations, visit: http://www.jagamache.com/.

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JA Gamache is a member of District 61 Toastmasters.

Thanks JA for your excellent article!!

Fran