Anxiety about public speaking - ruining my week

[loulou0402]

Hi.

I have major anxiety and nerves when it comes to delivering presentations, not even just right before but in the days and week leading up to it I have this underlying sense of dread. And it is ruining my enjoyment of work / personal life in the intervening period.

I work in HR which I also think may compound the issue, because I know the audience are extra suspicious about my content or the topics I am covering are never "easy" (eg pay, retention, recruitment) and I will never please everyone.

I am good at my job and know my stuff but tips on how to combat nerves are appreciated - I really worry that unless I tackle this it could be career limiting.

I am less nervous in situations where I can have interaction or a two way discussion, but find just presenting to a room full of people or on a Teams call extremely daunting. I get so nervous beforehand and heart is pounding and I struggle to get my words out.

TIA. X

It is nerve wracking and the only way to get through it is with lots of preparation in my experience.

You know your stuff, you need to write a script and practise saying it, anticipating questions and how you'll answer them.

I recently had to speak publicly, and I listened to this great podcast which really helped understand the fear of speaking: thisjungianlife.com/episode-165-risk-reality-when-fear-traps-us/

Also did a lot of exercise the day before, got up early, walked, did yoga and meditated, didn't drink too much coffee, did breathing exercises and voice exercises (you can find stuff online) and made sure I was pumped full of endorphins from exercise and feeling as physically calm as possible. Have lots of water available and maybe some camomile tea.

Punching the air beforehand can boost testosterone apparently and make you feel more confident.

Also remember that breath plus fear equal energy, so if you are fearful and don't breathe you may not be as good as if you breathe and feel the fear, which gives you energy and a bit of adrenalin. Basically slow your breathing and trick yourself into feeling calm. And if you feel yourself speeding up when you talk, notice and make sure you slow down (practise also helps you get used to your voice).

I hope that helps. My public speaking event was a genuine career opportunity and stuffing it up was not an option, so I did a lot of work in the lead up and actually enjoyed it on the day.

Propranolol. An absolute gamechanger for me when public speaking which I have to do a lot. The nerves and adrenaline disperse and I can focus on the presentation.