Anxiety and presenting

[Ahumanjellyfish]

It’s stupid. I’m 40 and have been asked to present more in my current work role.

I’m an introvert and not very confident in groups (fine 1-2-1) and terrified. I observe others in meetings and they come alive; usually have some thing intelligent to say but my mind goes blank in such circumstances.

Any tips? I know it’s pathetic but I get my laptop out and feel sick I can’t even bring myself to work on it as I feel I can’t breathe. I don’t know how I’ve become such a mess.

Do you have children? If you do, my strategy might work. If not, it’ll sound ridiculous! But I’m ridiculously shy, and it helped me…
I pretend I’m reading a story to my DC. Same speed, same pauses, same eye contact… and it feels “safer”.

Can you deliver the presentation sitting down? Much less stressful.

If you're getting wobbly or breathless, lower the tone of your voice.

Plan your slides out so people can't just read what you're saying. Lots of advice online about big 4 structures for presentations - these people produce pretty slideshows for a living without any substance, learn from them

I used to be very nervous but now I'm confident - perhaps too confident as I just rock up and don't practice!

Cant just buy from a normal pharmacy.
Need an online pharmacy. There are lots!have to do a little questionnaire to check for medical conditions.

I have had therapy (3 sessions of CBT on the NHS) and it really helped me. I recommend it. The main thing that helps me in meetings is not to allow myself to listen to my inner voice or to prepare what I’m going to say as this leads to panic. I have to force myself with all my power to listen to what other people are saying. This distraction stops me getting lost and I can then respond more naturally.

I also spent some years going to a Toastmasters club. It’s not very cool but a very supportive space to learn how to speak in front of groups. Lots of people are there for the same reason. Getting the experience in a safe space really helps with confidence and I’d say it really benefited me.

The downside of meds (which I considered by CBT therapist advised against) is that you don’t learn that you can cope (and you can cope!). If you ever forgot your meds for example.

I've just come back from a presentation. I thought there was going to be four people. It was 15. I did it sitting down and I felt much more comfortable. Didn't have time to process nerves!

Wow such brilliant responses on here, thank you everyone. I did it; let’s just say I wasn’t brilliant, I read from slides a bit and did the propranolol- that definitely helped the wobbly voice and facial redness (that shines through and layers of make up).

Thank you all - I’m saving this for next time (which I’m hoping won’t be for along time!!)

For me I panic if I think I’ll be asked a question I can’t answer
so I have a few stock phrases such as ‘great question I’ll need to take that away and get back to you’

and I practise practise practise to the cat, dog, dh and I use speakers notes clearly laid out so I can follow my flow of thoughts

it does get easier but doesn’t feel like it to start with x

Just seen your update that’s amazing op! 👏

Yaaas op well done it is hard! You should be soooo proud of yourself. Congratulations. Next time will be easier.

A slightly delayed response on here - such great support thank you. Now my next one is in April…. See you on here is March 😅