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| Photo #1: SM3 (see acknowledgements) |
Can you agree to the following statement?
~ I stress over public speaking. ~
If you agree, then don’t go anywhere because the following paragraphs explain how you can give an effective presentation by managing your stress level beforehand. First, we will discuss the effects of stress and how stress can impact your presentation. Next, I will outline a few basic techniques that can help you reduce your stress and send you on your way to a beautiful presentation.
For those of us who have stressed over a presentation, we know the effects that stress can have on our bodies and minds. I remember my first speaking “engagement” like it was yesterday. I was in my first few weeks of speech class at the community college, and the professor asked us to give a short speech about ourselves. Pathetically, I needed notes to talk about a topic I should have known very well by that point in my life, but standing in front of that classroom, my mind went blank. You laugh, but it’s true. My heart rate increased dramatically as I stood there, and I began to perspire and tremble. Do you know the feeling? Stress can have these effects on our minds and bodies. In public speaking, stress can leave us with the same speeding heart rate and jumbled mind that we would experience if confronted with a snake in our path. It is because of stress that many people suffer from a poor stage presence and oftentimes, an ineffective presentation.
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| Photo #2: Katie (created with Clip Art) |
Now that I have hopefully affirmed in you the negative impacts of stress, I would like to point out that stress is not all bad. A little bit of well managed stress can have some useful effects on public speaking. A little stress pushes us to practice harder and prepare more. Many students experience the positive aspects of stress in the days leading up to an exam. As they study for their test, stress prompts them to study more intensely. Thus, some stress can help you prepare more effectively.
The list below features some of the most common and practical techniques for managing stress, especially for public speaking. Please, note that this is by no means a perfect, complete list of the available stress reducers. For more information on reducing stress, I would recommend reading Comprehensive Stress Management by Jerrold S. Greenberg.
· Practice like crazy before the presentation, but avoid trying to memorize your speech. Practice is probably the most effective means of managing your stress before public speaking.
· Seek social support from family and friends. The people around you can be a significant source of comfort, encouragement, and stress relief.
· Take deep breaths and try spending a few minutes exercising progressive relaxation. The progressive relaxation technique requires that you find a quiet place where you can sit and relax. The technique involves constricting and releasing individual muscles in your body one by one. This will help you to relax and relieve the stress induced tension in your body before going on stage.
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| Photo #3: Katie (my photo) |
· Finally, take some time before the presentation to sit and listen to white noise. Examples of white noise include the ocean, the wind in the trees, and falling rain. These natural sounds can be very calming. I would suggest downloading some of nature’s stress relievers and spending a few minutes in peaceful listening.
Obviously, individuals deal with stress in different ways, so it is important to try a variety of stress reducers to determine which one works best for you. One of my personal favorite stress techniques from the list above is listening to white noise. Listing to the ocean is particularly soothing; therefore, you’ll find a YouTube link below that will take you to about ten minutes of relaxation. Enjoy!
For a quick review of our time together, let’s have a short Q&A session. The following questions and answers cover the main take away points for this tutorial, so you can test your knowledge. Have fun!
Q: What are some of the negative effects of stress on the mind and body?
A: Increased heart rate, perspiration, the shakes, and an unfocused mind
Q: What are some of the positive effects of stress?
A: Increased push to practice and prepare harder
Q: What are two techniques for managing stress?
A: Practice, social support, progressive relaxation, and white noise
Q: Which technique is likely the most effective at relieving stress before a presentation?
A: Practice! Practice! Practice!
For further information on how to prepare for an effective presentation, please visit the link below for some helpful tips.
Acknowledgments:
The stress techniques presented in this tutorial (with the exception of the first technique) were inspired by Jerrold Greenberg from his book Comprehensive Stress Management.
Photo #1: Retrieved from http://www.smcubedconsulting.com/2011/01/nail-your-presentation-18-tips/
Photos 2 & 3 were created by me using my own digital photos and Microsoft clip art.
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