Presentation Nerves: making them work for you!

Are feelings of abject terror coursing through your body? Do you feel gripped with fear and nerves? Are you experiencing a racing heartbeat, sweaty palms, a dry mouth or throat, shortness of breath and a sick feeling in your stomach? Are you unable to think properly, and are beginning to forget everything you had planned to say? If your answer to some of these questions is yes, you may be about to give a presentation!

Well, not only can I take the sting out of your nerves – I can also tell you how to make your nerves work for you – to your advantage!

If you are really short of time you will find the exercises at the bottom of the article particularly useful.

You don't have 'nerves'
Right – first up, let's dispel this notion of nerves. You don't have 'nerves'. If you went to a doctor and said 'I've got nerves', he would tell you there is no such diagnosis. Nerves are long fibres, or bundles of fibres that transmit messages from your brain to the rest of you body and vice versa. What you are in fact experiencing is simply the effect of extra adrenaline being pumped around your body in response to a threat. This threat is the thought of having to stand up and say something reasonably sensible and coherent in front of a (possibly large) group of people, all of whom are going to be staring at you!

'Fight or flight'
It's the age-old 'fight or flight' physiology. The adrenaline surge makes you feel like you want to take flight and run away – but remember; it can also empower you to fight! Your body’s natural booster system can enable you to stand your ground and win the day.

So why is this important? Well, it is important to dispel this idea of 'nerves', because labelling your symptoms as 'nerves' will only make things worse. Let's face it, if you simply stand or sit still and say the word 'nerves' 5 to 10 times – you will start to feel more nervous. Try it! However, if you realise it is simply adrenaline being released into your system that is making you feel uncomfortable – and that this is a perfectly normal response to stress (it happens to everyone to some degree) – then some of the 'mystique' of this condition is immediately removed.

Excitement!
It gets even better when you realise that some of the symptoms you are experiencing could have another label – excitement! Now you may well be thinking – 'why on earth would I be excited about the prospect of giving a presentation?' But, some of the symptoms of excitement are the same as those of 'nerves', because they're all caused by adrenaline. So, when you're experiencing butterflies in your stomach, your heart’s racing, and you're breathing a little faster – remember that some of those feelings are because you are excited as well as afraid. After all, the opportunity to profile oneself in front of a group of people is both exciting and scary all at the same time.

So, the state of nerves doesn't even exist. Your feelings are simply a side effect of adrenaline, and this is partly because you are excited about the prospect of giving a presentation – even if you refuse to admit it to yourself!

Using the power
Believe it or not – it now gets even better because the energy you get from an increase in adrenaline production is actually one of your biggest assets. Remember fight or flight. Well, if you choose not to run away, then your body's autonomic nervous system will provide you with lots of energy so you can stick around and do a great job.

One of the major problems that people face when presenting is a lack of passion and energy. It's pretty easy to keep your energy levels up for the first 5 to 10 minutes, but after that many people start to 'drop off' in their delivery and sink into a monotone speech pattern. Your audience largely depends on you for their ability to be attentive. If your energy levels drop, then your audience is highly likely to lose interest. Anything that will give you extra energy is important to you, so the energy that adrenaline provides is extremely valuable.

An extra boost
It's a bit like having an on-board battery. But, if you try to suppress the adrenaline you will be wasting that valuable (battery) energy on a fight you won't win. Trying to get control of your adrenaline is like fighting a tiger. Instead, welcome the free energy source it brings you. If you do this on a regular basis you will find that the more negative symptoms will quickly dissipate, and you will be left with a well of positive adrenaline energy to channel into your presentation. You may not be able to fight the tiger, but you can tame him.

Taming the tiger
What if all that still isn't working for you? What if the fear is overpowering and you really can't manage to think clearly enough to channel your adrenaline energy in a positive way. Well here are some simple and practical steps that you can take to reduce any overpowering effects of adrenaline. Firstly, go for a brisk walk (if possible) before you are due to present. This will lessen some of the adrenaline symptoms as the effect of the hormone is used up during physical exercise.

There are two other physical 'exercises' you can use to calm your body down and lessen your degree of stress, and both are simple and quick.

Exercise 1 – deep breathing
The first is deep breathing; slowly, in through your nose – hold for four seconds – then out through your mouth. Then repeat times two. This may seem too easy and basic to be worthwhile, but the simple practice of deep breathing has been scientifically proven to lower blood pressure, heart rate and respiration.

Exercise 2 – clench both hands
For the next exercise, first clench both hands into tight fists, then push your arms and hands away from your body. As you push away, open your hands out wide. Again, repeat this a couple of times.

Both of these exercises will make you feel more relaxed almost immediately. And they can be undertaken fairly quickly without attracting too much attention – although for best results they should not be rushed. If you are feeling particularly stressed then you can do these exercises in tandem. Clench your fists as you breath in through your nose, and then extend your arms and hands slowly as you breathe out through your mouth.

Exercise 3 – You can actually choose to feel good
Lastly (believe it not) you can decide on your emotional response to a threat or stressor. Again it takes practice, but it can be done. You can actually choose to feel good or bad about something. If you want to feel good about the whole presentation experience then decide you are going to. It may feel impossible at first because you don't feel good; and for many of us our emotions are very strong messengers for our mood (i.e. feelings of worry, sadness or fear are so strong that it appears they cannot be changed). But you really can change your emotions by thinking differently. It's not easy, but it is possible; and it's a lot less time consuming than visualisation. Take a few deep breaths; then ask yourself, would I rather go through this presentation in a state of panic and terror (and probably do a bad job), or would I rather be calm and have some fun (and perform well)?

After all, whatever you decide you still have to deliver the presentation. So, if you have to do it, why not decide to enjoy it instead of worry about it?

Mick Miller is Director of Power To Present www.powertopresent.com

References
1. Mori H, Yamamoto H, Kuwashima M, Saito S, Ukai H, Hirao K, Yamauchi M, Umemura S. How does deep breathing affect office blood pressure and pulse rate? Hypertens Res. 2005 Jun;28(6):499-504.
2. Miller KM, Perry PA. Relaxation technique and postoperative pain in patients undergoing cardiac surgery. Heart Lung. 1990 Mar;19(2):136-46.

27 July 2007

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Comments on: Presentation Nerves: making them work for you!

Awesome explanation and advice!

Posted by Damien — 19 August 2007 @ 10:32 am

Thanks for the great advice! I just wish you had mentioned something about the dreaded hand shaking. Even when I think I am ok.. my hands still shake.

Posted by anna — 30 September 2007 @ 6:55 pm

Thanks for the references! I train people (in much the same way you do ) and I’ve been looking for those for ages!

Posted by Simon Raybould Presentations — 5 October 2007 @ 11:47 am

I really think that this excercise helped me!! In fact I even aced my presentation with a 101%, and I even got a few pats on the back, because it was so good!!

Posted by abby dennell — 16 October 2007 @ 8:12 pm

I still dont want to.

Posted by Kristin Ramerman — 4 November 2007 @ 9:06 pm

Yeah, very good advice. I’d be good if i knew what the hell i was speaking on.

Posted by Griff — 20 November 2007 @ 9:37 am

thanks for the advice…its made me feel slightly better…but im still pooping my pants!

well i thought i was one of a few..but its common from the sound of this page..thanx

Posted by Damian — 10 December 2007 @ 1:35 pm

It’ll be a miracle of I could get through that…!!

Posted by Sarah — 11 December 2007 @ 5:02 pm

No better way to look professional before a speech than doing the breathing and hand clenching exercises. But, it worked Thanks so much! My “nerves” were calmed.

Posted by linds — 12 December 2007 @ 5:19 am

i dont feel nervous before, but as soon as i stand up infront, everything’s gone

Posted by Anonymous — 25 January 2008 @ 4:39 pm

man i hope these help before my speech =[
my face always turns bright red when i have to give speeches…i hate it!

Posted by girl123 — 29 January 2008 @ 11:50 pm

yes ! you really did good job.

Posted by MOhammed — 4 February 2008 @ 3:46 am

I’m even more nervous now (but with a smile on my face) 3 hours to go!!!!

Posted by mike — 3 March 2008 @ 7:23 pm

Awesome. I hate going to speak in front EVERYBODY I KNOW. I mean its so ugg….Thanks for the tips. I will be having another stupid speech soon. I’ll practice in front of my mom. I think it is better to say a speech in front of strangers than in front of people you know.

Posted by EvenInDeath — 6 March 2008 @ 3:46 am

i have always run and hide at the first mention of having to give a speech, and i can only hope that this will have given me something to remember to keep me from freezing from my “nerves”.

Posted by pumpkin jack — 10 March 2008 @ 9:41 pm

Wow… speech really does suck… Shakey legs, quivering voice,… wth is my problem… Third speech of 5 due in 6 days… wish me luck

Posted by Jack Mahogoff — 11 March 2008 @ 1:28 am

Speaking it is easy, writing the speech is the HARD PART!

Posted by GoochSniffer — 14 April 2008 @ 5:54 am

Thanks so much! I have a friend who needs to see this!! XD

Posted by Maya Tubias — 3 May 2008 @ 3:27 am

Thanks for the tips–I have just started a public speaking class that I have dreaded for over a year! I have panic attacks and my problem is that my heart beats 1000 beats a minute–hopefully your tips work because my first speech is due tommorrow!!!

Posted by Rodney Spady — 6 May 2008 @ 10:41 pm

thank you im 10 and about to do a speech and that has really calmed me down cheers my mates will have to see this

Posted by charlotte — 16 May 2008 @ 4:49 pm

thanks for that i feel a little bit better and I have a presentation tomorrow and I will definitiley use all this tomorrow. I Hope It will work out

Posted by Anonymous — 28 May 2008 @ 4:11 pm

easier said than done

Posted by kukubuttah — 6 June 2008 @ 12:18 am

This is a real good thing to know the cause and effect. Now I know whats happening in and how to overcome that, I think I would require some practice to get to the mark. Thanks a lot for the Education.

Posted by Shankar — 20 June 2008 @ 9:53 am

Thanks for the help, it should come in handy when saying my presentation!

Posted by Anonymous — 28 July 2008 @ 8:49 pm

Thanks for suggestion.

It really works..

I used to get nervous, Looking at people around, but this tips helped me a lot.

Now I speak On and On..:-)

Posted by Nadeem — 21 August 2008 @ 12:26 am

your valuable explanation solves my puzzle .. hope i will do my best in 2 days time..cheers.

Posted by Ramezh — 24 August 2008 @ 10:46 am

cool beans

Posted by megg — 4 September 2008 @ 3:39 pm

HI…. thanks for this speech topic… i know it will help me to have a further confidence on doing a speech in front of people…

Posted by JOAN MAE — 8 September 2008 @ 6:41 am

dear Mick Miller,
These information bit and advice is really going to help me tomorrow for my big day. ( For the first time im going to give presentation)
Very many thanks,
Shiraj.

Posted by Shiraj Zubair — 11 September 2008 @ 12:10 am

ive got a speech coming up that i have to write over the holidays!!! ive got a week left and havent thought of a topic… i think writing is the hard part!!!!!
but its helped me alot

Posted by andy — 25 September 2008 @ 5:01 am

remember everyone, if you believe u can do it, u can do it, & if u think u can’t, then u really can’t.
Go U!!!!!!!!!!!!!!! (trust yourself)
p.s always remember, if u r presenting in front of ppl who also have to give speeches, they’re all going through the same thing.

Posted by Anonymous — 8 October 2008 @ 5:02 am

wow….. i hope this works!!!! i have a speech in 3 days!!!!!wish me luck!!:)

Posted by abcgummygum — 28 October 2008 @ 5:36 am

Wish me luck I’ve been freaking out and doing a crappy job the last several speeches. I fine talking out loud from my seat, but you put me on the spot, standing up, infront of everyone, starring at me, and then force me to remember whatever it is I’m supposed to talk about and I draw blanks, my heart is racing, I’ve had to stop my speech twice because my mouth got so dry I couldn’t talk.

Posted by Danni — 12 November 2008 @ 5:01 am

When i read this article, i felt much more nervous than before. If you analyse and talk about nerves, you are getting worse!

Posted by John — 20 November 2008 @ 3:41 pm

thanks

Posted by Anonymous — 27 November 2008 @ 3:51 pm

I will a presentation during my scholarship exam, where I can go to study abroad at United World College if I pass. I am happy to see how to keep me away from nerves, I will try to that. Thanks very much.

Posted by sokhna — 29 December 2008 @ 9:27 am

Many many thanks–I’m giving the toast at my sister’s 50th birthday and although I love her so very much I still have some fear about standing up in front of people and looking like a failure. It’s so easy to tell ourselves lies about our abilities and I’m grateful that this information is available to assault the negativity and help to focus the energy in a positive direction. God Bless

Posted by Gordon — 8 January 2009 @ 3:05 pm

Thank you SO much, I don’t know what I would have done without this amazing article….
I have to give a speech in front of the whole district the day after tomorrow, and this calmed me down a lot.

Posted by Callie — 12 January 2009 @ 5:35 am

Wow I’m “speechless” Love the tips!

Posted by cottan candy queen — 21 January 2009 @ 11:02 pm

I still can’t present in front of my class

Posted by xoxo — 28 January 2009 @ 12:12 am

well this is a very beautiful essay i much like it thank you have a wonderful day

Posted by bhatar djarnoo — 13 February 2009 @ 3:06 pm

It makes sense in theory….. now I just need to do the speech! I know that if I take it slowly and prepare properly (including use of your tips), then I will be fine.

Posted by Hayley — 9 March 2009 @ 11:27 am

Kudos….
thank you for valuable suggestions.

Posted by Bazzzzee — 26 March 2009 @ 12:06 pm

ah im getting nerves readig this!

Posted by bella swan — 2 April 2009 @ 5:45 pm

Hey! Thanx so much for the tips… I always thought that I was confident until my first speech! Now I have to pretend to be Cleopatra in front of my class and I kept thinking that my classmates will laugh at me, and now I finally found a way to overcome my nerv- xtra adrenaline…. YES!

Posted by Mimi — 10 April 2009 @ 9:14 pm

I think it’s important to have a few nerves before the big event. If a footballer isn’t nervous before a big match, you can almost guarantee his performance will be flat. A real pro is looking to have that first good touch, whether it be a header, a tackle or that defence splitting pass. It’s the same with speaking. Ensure that your opening is well rehearsed and fluent. It will put wind in your speaking sails. All the best – Vince

Posted by vince stevenson — 29 April 2009 @ 8:52 pm

I have a speech coming up thats really important! I get really nervous, so hopefully this will help

Posted by SupaNervous — 30 April 2009 @ 1:21 am

Great advice!
Hope itworks!

Posted by Helena — 10 May 2009 @ 11:19 am

!!!dreaded hand shaking. Even when I think I am ok.. my hands still shake.!!! my problem too (( do you have the solution or the same problem???