To be panicking this much about a 5 minute presentation?

[nervyyyy]

I have to speak for 5 minutes of a 25 minute group presentation, and I'm really nervous. There are no PowerPoint slides, it's just speaking so there's nothing to distract the audience with. We also have to be speaking for 5 minutes exactly, and I'm not sure how to stay on time as every time I practice I range from 4.5 to 5.5 minutes...

I naturally speak quite fast (I sometimes wonder if I have ADHD as my brain feels like it's going 100mph sometimes), plus when I'm nervous I speed up even more and I'll manage to rush through a 10 minute presentation in 6 minutes, for example. No matter how much I tell myself to slow down and prepare, I still rush as I go into fight or flight.

I'm really panicking. AIBU to ask for your advice please

Propranolol 10mg an hour beforehand
seriously…. Gamechanger!

One of the best bits of advice I’ve been given about presentations was about speed. Everyone tends to speak too quickly. Slow it down, even if it feels a bit unnatural. Gives you chance to gather yourself, take a breath, makes for a better presentation.

Also practice it, on your own. Prepare prepare prepare.

Propanol, Propanol, Propanol!

And take a bit more than 10mg

Write in your pauses into your prompt sheet/card - use a different colour pen 'BREATHE' 'PAUSE' , and you'll be fine

When is it?

Are you using notes, or a script, or nothing?

I'd have a stopwatch or similar visible - an actual watch would be best i think, maybe a smartwatch with a big display.

I'd mentally break the presentation down into 5 1 minute sections, or 3 1.5 minute sections. Cut what you can. Then you can slow down or speed up as needed.

Record yourself and get used to the way it feels to talk slower.

Then at the time I'd try to make eye contact and actually talk to people in the audience. Make gestures, they slow you down.

This is the fight or flight response to a threat. Read The Chimp Paradox by Dr Peters it will help you understand how your body is reacting. There are techniques to help the principle one is to calm your breathing take slow deep breaths before you start smile and relax the audience is on your side talk to the back wall and pause to deep breathe as necessary. It will be fine.

Breathing - slow deep breaths.

Practice, too. The more times you go through it, the easier it will be.

Longer term, if you will have to do this again, consider something like a Toastmasters club.

Remember that people WANT to hear what you have to say. They are not listening negatively and don't want you to fail. Know your speech backwards and forwards, remind yourself multiple times to sloooow down as you talk. Breathe. You've got this!

This. People are there to listen to you; what you have to say is worthwhile and interesting. Practice practice practice so you don't need to worry about forgetting anything. Then remember to breathe. As you are practicing, think about 3-4 times (one per minute) that you can take a natural brief pause and make eye contact. Build this into your practice as well. You will be totally fine!

I second the propanol!

Also, loosely clasp your hands together whilst you’re talking or put them behind your back. That way if they’re shaking because you’re nervous it won’t be visible.

FFS, stop telling people to down precription medicines to calm some understandable nerves.
Jesus feckin christ, how stupid

@nervyyyy ; don't worry, the audience will provide their own distractions if they get bored, but tbh, you shouldn't be using presentation tools as 'props'; audiences will engage if you are engaging. Just learn to topic, think about potential questions you may be asked, and remember to breath

@jemenfous37 I have C-PTSD and have full blown panic attacks in these situations. I need “to down prescription medication” to do things that most people would be ok with.

Since the OP hasn’t given any context, this may well apply to her. This can be helpful for some people.

Don't project your sensibilities onto others.

I do this a lot for my job. I’ve found it’s got easier but sometimes i still get really nervous. Firstly, don’t take prescription drugs you’ve never used before… madness. I find it handy to remember that people are not aware of how nervous you are usually. So I am thinking it’s obvious I’m terrified here, but they won’t be. As others have said, they are rooting for you and want to listen. I always feel better when I get a reaction so focus on a few keen people’s faces. Do you have a smartwatch which you could start a timer on to vibrate 20 secs before you need to finish? Or a colleague who could give you a sign? Maybe you are more nervous about the time factor then the speaking so try to eliminate that worry. Imagine someone says there no time limit, just finish your bit, would you feel better? If that’s the case, problem-solve the timing concern. Good luck. You’ll be fab I’m sure.

Propranolol is a prescription only cardiac medication with significant side effects.

Daft, unsafe advice.

Practice

Record yourself on your phone and watch it back

@TropDrôle You'll see that many replies have out outlined the risks of taking prescription medication 'off-label'. The OP did not mention any other anxiety apart from over this presentation, but immediately propanolol was being suggested. If she already takes it fine, if not, it is dangerous dangerous.

Generally, unless ones job description changes mid-job, why go into a role where you have to do presentation if you get so anxious?

The presentation is likely for uni. Propranolol is prescribed for anxiety so not suggested here to be used off-label.
I struggled with social anxiety and public speaking my entire life and no amount of practicing or breathing ever made me function properly in these circumstances. Exploring this option is absolutely valid and GP can make a better assessment of need than a stranger on the internet. We are simply suggesting that there are options out there that helped us lead normal lives and so may be worth exploring.

Hey you are not alone re presentation fear. Some excellent advice here from many years of presenting (I hated it but ended up being quite good, apparently). I'll add this:

Be clear about what you want your audience to leave in their heads once you've done your bit - what are your 1-2 clear messages?

keep it really simple. 5 minutes is a very short amount of time.

Be structured:
Thanks <previous presenter>. I'm going to cover x and y and then handover to <next presenter>

So, first message is this .... simply in one clear sentence. Follow up with a point or two to expand / explain. Use examples that the audience can relate to.

And the second message is this .....-simply in one clear sentence.
Follow up with a point or two, or example to support your point

To finish off say, so I've covered point 1 and 2 so I'll handover to <presenter 2>. Over to you .......

This is a scientifically proven structure that makes it clear for the listeners as to what you are saying (and helps them to remember ) and makes sure you get your points across.

If you've only got one message to deliver then use the same structure and support your message with 2-3 clear supporting points, like this

Main message
Supporting message 1 - evidence to show you are right

Supporting message 2 - evidence to show you are right

So my Main message is this (say it again)

Then handover.

For example
I'm going to talk about why Mumsnet is so brilliant for women

Firstly it gives them a safe space to talk about whatever they want - for example there are over x topics covering all elements of being a woman and having children. From toddler-taming to what to wear to your nans funeral. It's all there for whatever stage of life you are at.

Secondly it builds a community of women who support each other and bring a wide range of perspectives and life experiences. For example there are doctors, lawyers , teachers and SEN parents all with a huge wealth of experience and wisdom that they willingly -and anonymously - share.

So, in summary Mumsnet offer women a safe space to discus whatever they need to get though life, and provides a supportive community.

Now I'll handover to xxxx who'll talk about why X/Twitter is now so toxic and everyone is leaving in droves.

HTH

Make sure you say the in between words - 'and', 'the', 'or' clearly. Stops you rushing the rest

It is fine to suggest that someone discusses medication options with a GP but the first couple of responses regarding propranolol are not suggesting a discussion- they're just telling her to take it.

Personally I think it's a bit extreme to go straight to prescription medication for a 5 minute presentation. In my opinion it's better to try without especially as propranolol can be quite unpleasant when some people start taking it (dizziness, nausea etc).

Mimic the format of a Ted Talk. The speakers all have a very similar delivery style for a reason.

Contrary to what many people think, 5 minutes can be more difficult than, say, 30. But, in contrast it will be over quickly. I suggest not to try and overload beyond the key-points; you don’t have time.

You need a very brief intro, then the main bit, and remember to summarise at the end. Or as those who do regular presentations say, tell ‘em what you are going to tell ‘em, tell ‘em, tell ‘em what you've told ‘em.

To help get the pitch of your voice right, say “ding-dong” quietly to yourself before you start, honestly, it works.

Finally, if the audience don’t know who you are, introduce yourself.

Good luck OP. x

Thank you everyone. The presentation is tomorrow, so not enough time to go to the GP for advice about propanolol, but I currently take citalopram for general anxiety which does help.

I'm going first in our group which I think is adding to the nerves

That's actually good, because they will all be worrying about their presentation and probably wont even be listening to you!

Wiggle your toes if you are nervous
Structure is good - tell them what you are going to say (I am going to talk to you about ...) say it, and then tell them what you said (brief recap)
Pause after intro, pause after each point, pause before conclusion. Speak slower than you feel in natural and it will be the correct pace.