Many people feel nervous when speaking in front of an audience. If you're worried that you might tremble while standing on the podium, try to deal with your nervousness according to the instructions in this article. Before delivering a presentation or speech, even professional public speakers usually need to calm down (or motivate themselves). If you start shaking, breathe regularly and contract certain muscles to counteract it. To prepare yourself, do various relaxing activities and exercise to get your adrenaline pumping. Also, make sure you get a quality night's sleep. Finally, apply these powerful tips for dealing with nervousness when you speak in front of an audience.
Step
Method 1 of 3: Stopping the Shaking
Step 1. Set aside time to practice tactical breathing
This breathing technique is used by soldiers to calm themselves because it is very effective at relaxing the body when faced with tense situations. Even if you feel calm, take a few minutes to practice tactical breathing to be ready to use when you feel nervous.
- Inhale deeply through your nose for 4 slow counts.
- Hold your breath for 4 slow counts.
- Exhale slowly through your mouth for 4 slow counts.
- Hold your breath for 4 slow counts.
- Breathe according to these directions for 4 breaths.
Step 2. Contract your glutes or hamstrings
Many people can control their hands so they don't shake by contracting the buttocks or hamstrings. This will help you stop shaking your hands or other body parts without the audience knowing.
Step 3. Gently press your palm near the base of your thumb
When you are under stress, you may find it comfortable to massage your forehead or palms gently. This massage stimulates nerve tissue and makes the body produce the hormone cortisol, which relaxes nerves. To feel relaxed while standing on the podium, massage the soft part of your palm between your index finger and thumb.
To avoid being seen by the audience, massage your palms on your lower back or behind the podium as you speak
Step 4. Consult a doctor
If you are shaking with nervousness, your doctor will refer you to a therapist who can help you deal with this problem. The therapist can do therapy and explain how to prevent nervousness and anxiety. However, you should consult a doctor if the shaking gets worse or is triggered by other causes.
Shaking can occur when you are nervous or for other reasons. Doctors are able to find out why you are shaking
Method 2 of 3: Calming Yourself Before Your Speech
Step 1. Make sure you get a good night's sleep
The body trembles more easily if you are sleep deprived. Get into the habit of going to bed at the same time every night. Adults should sleep at least 7 hours a night, while teenagers should sleep at least 9 hours every day.
Step 2. Practice giving a speech in front of a friend or family member
When giving a speech in front of an audience, you may feel nervous because no one else is rehearsing. So, practice as often as possible in front of friends, family members, coworkers, and a few other people.
- Practice every day, but if you have a speech tomorrow, don't practice at night. Instead, take the time of the evening to relax.
- Set aside more time to rehearse the parts of your speech that make you feel very nervous. For example, if you always feel nervous when you start a speech, practice this part as often as possible.
Step 3. Come to the location of the speech
If possible, take the time to come to the place where you will give your speech and then practice there. If the location is at work or at school, visit as often as possible to practice and adapt. If you can't make it before the D-day, try to be at the location of the speech a few hours earlier to adjust to room conditions.
Step 4. Take time to relax
Avoid stressors a few days before your speech and on the day. Don't interact with people who make you feel anxious. Enjoy "me time" while doing relaxing activities, such as taking a warm bath, reading a book, or watching a comedy.
Step 5. Prepare yourself by exercising
Running and other energy-consuming sports can stimulate adrenaline. In the morning before your speech, take time to jog, cycle, or dance to motivate yourself. If you can't do high-intensity exercise, take time for a brisk walk.
Step 6. Write down the things that make you feel anxious
Write down why you feel nervous during your speech and address it one by one. Ask yourself: what is the worst that you have to face and what would you do if it did happen?
- For example, if you're worried about imagining you forgot the next sentence, say to yourself, "I'm going to read the notes."
- Do not use this step if you tend to exaggerate the problem or imagine failure because this method will not work for you.
Step 7. Limit caffeine consumption
Instead of triggering anxiety, caffeine can have a positive effect, but you will tremble if you consume too much caffeine (more than 300 mg per day). Therefore, limit caffeine consumption to 1-2 cups per day.
Method 3 of 3: Speaking in Front of an Audience
Step 1. Use note cards or devices when giving a speech or presentation, instead of sheets of paper
If your hands are shaking while speaking in front of an audience, don't hold the folio paper because shaking hands will wrinkle the paper so that you tremble even more. Read notes from cards or devices placed on the podium or on the table in front of you.
Step 2. Pay attention to the audience, instead of thinking about yourself
Prioritize conveying information to the audience because you become anxious and more nervous if you focus on yourself. Look at the audience's faces if you can see them. Smile every now and then and express your emotions according to the information you convey. That way, you can grab your audience's attention so they don't see the shaking hands.
If the audience isn't very large, make jokes, ask questions, tell a humorous story or anecdote
Step 3. Radiate confidence through body language.
Instead of thinking about the shaking body part, focus your mind on your posture and presentation/speech material. Give your full attention to the audience. Stand up straight as if there was a rope at the crown pulling you up. Relax your shoulders.
Step 4. Control body movement
Do not move excessively because you want to emphasize when conveying information. Instead, place your palms on the podium or straighten them at your sides as often as possible. Move your hands in simple gestures to emphasize important issues.
Don't move your hands if shaking hands distract you. Clasp your fingers on your lower back or place your palms on the podium
Step 5. Pause for a moment to ease the mounting nervousness
Take control when you speak in front of an audience by monitoring hand vibrations. If symptoms of anxiety make you dizzy, confused, or unable to think, take a break and take a few deep breaths. Drink water and remind yourself that you are fine.
Say your name silently to calm yourself down, for example, "Calm down, Jim. You can do it!"
Step 6. Don't wear any clinking accessories
If you move around a lot, don't wear bracelets, watches, or other accessories that can clink. Complete your look by wearing a beautiful ring, necklace and tie/scarf.
