- Rapid heartbeat
- Nausea or vomiting
- Shortness of breath or hyperventilating
- Muscle tension
- Urge to get away
1.MeditationDoing a meditation before a speech can help relax your mind and your body resulting in calming nerves. Meditation actually quietens your nervous system as it decreases your levels of epinephrine (adrenaline), norepinephrine ( a stress hormone) and cortisol (your body’s main stress hormone). By having reduced levels it means we are more relaxed and aware of our mind and surroundings. When we are anxious or nervous about things, we tend to overthink and get flustered. By doing a meditation it helps clear your mind, improve focus and lower your heart rate leading to a more relaxed and calm state.
2. Visualisation/Act As IfVisualisation is a great tool when having to do public speaking. A lot of us worry about what people will think or say about us, or envision ourselves messing up. An exercise I like to use is ‘Acting As If’ and this is where you act as if you are the successful public speaker with great reviews and comments. When acting as if you have to ask yourself how would this person act? How would they speak? How would they engage? Then, visualise yourself as this person! It’s a great exercise to step into the shoes of the person you want to be and take full control of the situation.