Written and published by Rachel Green.
Visit our website at http://www.rachelgreen.com
In this edition:
- Welcome.
- Top tips on how to manage your sweating and anxiety when speaking in public.
- More tips on how to reduce your anxiety as a public speaker.
- Special offer: F.R.E.E. CD set, "Confidence for women in public speaking": Buy one, get one F.R.E.E.
- Book review on EFT.
- Laugh your socks off.
1. Welcome.
Ever felt nervous, anxious or in a blind panic at the start of a speech or presentation? Do you drip with sweat because of it? Maybe this puts you off speaking altogether? It needn't. There are ways to manage the sweating, blushing and nerves so that you can still give a good speech or presentation.
The good news is many people can manage the side effects of stage fright and public speaking anxiety without resorting to drugs, medications or alcohol. Go to the tips section to find out what to do.
Welcome to all our new readers from around the world, including this fortnight 36 new readers from Vietnam, Australia, India, South Africa and the UK.
The winner this fortnight, of a free E-book from our range, is bowman.debra.d from Australia. If this is you, please contact us to claim your prize by Saturday, 22nd November 2008:
I am presenting an evening speech and a full day workshop on CONFIDENCE as part of UWA's Summer School programme, in Perth Western Australia: Friday January 30th 2009, 7pm - 9pm; and Saturday 31st January 2009, 10am - 4pm. Bring a group along as five people can book in for the price of 4. Great Xmas present! Bookings: (+61 8) 6488 2433 or or enrol online.
2. The TOP TIPS: How to manage your sweating and anxiety when public speaking.
Tip 1: Breathe out, not just in.
On the CDs "Confidence for women in public speaking" there is a woman called Sam. Sam had a very severe adrenalin response in front of an audience and would sweat, shake and altogether feel paralysed. Sound familiar? Sweating, blushing, shaking are often symptoms of public speaking anxiety and an adrenalin response.
What we found with Sam, and what occurs with many nervous speakers, is that she distorted her breathing. As she spoke, she held her breath. When she did this her brain got the message that there was no new oxygen coming in. It therefore sent out panic signals and the adrenalin response kicked in.
The commonest public speaking breathing technique that I've heard recommended to anxious speakers is to "take three deep breaths." No! Don't! Not unless you also breathe out.
I've found that taking in deep breaths seldom brings anxiety relief, because people don't then breathe out the breath fully. A deep in breath, only partially released, can simply add to the panic and stress of public speaking.
Instead, as I practised with Sam, concentrate on breathing out. Breathe in AND breathe out. Breathe in AND breathe out. Breathe in AND breathe out. When you do this you may find that your nerves relax, just like they did for Sam. (You can hear her doing this live on the recordings to hear exactly what we do.)
Tip 2. Wear lose clothes.
What do you wear when you speak? Your clothes can make a difference. When you wear tight clothes you may sweat even more. When you wear tight clothes and you start sweating, you may also feel even more uncomfortable.
This happens for several reasons. First, the clothing may increase your temperature. Second, when you sweat, it keeps the dampness close to your skin, making the discomfort more noticeable. Third, when you wear tight clothes, your audience will see your sweat marks more easily, especially under your armpits, and knowing this will add to your discomfort as it's not a pretty sight. There's no need to tell everyone you are sweating.
I find it easiest to wear a sleeveless top, blouse or dress so that it doesn't absorb the sweat and air can pass across my armpits. Then I wear a loose fitting top or a jacket on top of that. Let the breeze blow through your body to keep you cool: wear loose clothes.
Tip 3. Do physical activity first.
I know that when you physically exercise you can break out in a sweat and that is the very thing you want to avoid. However, your anxiety about public speaking may reduce when you exercise, and thus your sweating may diminish as you relax.
If you do some physical activity beforehand, you may physically burn up the energy produced by the adrenalin. How can you do this? There are many ways.
You might go for a walk for instance. I do star jumps and punch the air with my fists while shouting out the alphabet! Other people I know do Tai Chi or Yoga routines, someone I know goes for a run.
There is no limit to the range of warm ups or relaxation techniques for public speaking. What matters is that you find the ones that help you relax before speaking. When you're relaxed you are far less likely to sweat, blush or feel nervous. There are more warm-ups described in "A Master of Ceremonies". The adrenalin power surge is there to give you energy - get pumping.
Tip 4. Move early.
Move early. Don't let adrenalin fix you to the spot. Instead, think of adrenalin as a source of energy - which is what it is, energy. So use the energy. Move and move early. Don't stand rigid to the spot. Don't grasp the lectern and try to strangle it. Move in some way. Move your feet, take a step or two forward toward the audience, or to the side. If you are behind a lectern, move your feet slightly, or move your pelvis slightly from side-to-side.
You could also use the adrenalin by increasing the size of your gestures, smiling more and even laughing. Once you use the adrenalin, sweating is less likely to be a problem. The important point is for you to know you can still stay in control even if the adrenalin starts flowing.
Tip 5. Wear lots of deodorant/anti-perspirant.
I know it may seem silly to say "wear lots of deodorant" but be prepared for sweating in advance. Do what you can to minimize the risk of your sweat making you smell. If you forget your deodorant you may end up worrying even more than ever. (I know, I've done this!) By the way, deodorant is meant to mask the smell, anti-perspirant is meant to reduce the sweat. I carry a spare bottle in the car just in case I forget before I leave home.
3. More tips on how to reduce your anxiety and nerves as a public speaker.
Each month new self-help tips are placed on our page of Personal Development Tips and Articles.
There are several sets on managing anxiety and public speaking nerves for you to read. Click on the links to read three of the newest ones:
- Ten tips on how to overcome panic attacks.
- Ten tips on managing anxiety in an emotionally intelligent way.
- Five ways to cure your public speaking stage fright.
4. More ways to have success in your public speaking.
"Confidence for women in public speaking.
Imagine how wonderful it would be to go to bed the night before a presentation and still have the luxury of a wonderful night's sleep, snuggled up, relaxed and comfortable in bed. And then to wake up not only perfectly relaxed about having to face a crowd, but even better than that, actually looking forward to it.
Is this possible? Yes! We've proved it and recorded the evidence on a brand NEW! CD series "Confidence for women in public speaking: How to cure stage fright and develop more confident public speaking skills." We have shown that with a few easy-to-apply steps women (and men) with stage fright or public speaking nerves can overcome them and face a crowd with ease and confidence.
You will also hear me coaching the women and gain insights into what you can do to stop or reduce your own anxieties about speaking. In addition, I interviewed other women who are confident public speakers and presenters and they give you their tips for better public speaking and good presentation skills.
Click here for more details.
Click here to order.
Bonus: If you buy these CDs on the website no later than Saturday, 22nd November 2008, then you will receive a second copy of the CDs for F.R.E.E. worth $49.00. Give them to a friend for Christmas and help them too.
To be eligible for the extra copy you must order through our On-line Book and CD store and click newsletter when it asks you where you heard about the CDs. Don't miss out - hurry as this offer closes, Saturday, 22nd November 2008. This offer is ONLY available to CONFIDENCE 4 U Readers.
5. BOOK REVIEW on EFT
I don't often recommend other books, but a lot of people have mentioned the Emotional Freedom Technique to me in the past and asked me about it.
Well, I have just finished reading the "Pocket Guide to Emotional Freedom" by Steve Wells and Dr David Lake, and been really impressed. It talks about EFT and describes how anyone can do it. It involves a kind of "psychological acupressure", which can help you relieve emotional stress and trauma by tapping on various parts of your body (psychological acupressure points) whilst thinking about the specific event.
What delighted me was that it said it still works even if you are cynical about it. That seemed good to me, so I tried it. Expecting no results, I was amazed I felt better afterwards! I was so pleased I have started using EFT each day and hope to do some training in it.
The book is available from the eftdownunder website for $19.95 Australian. It is small enough to fit in your pocket so you can read it anywhere!
6. Laugh your socks off.
Shaun Peter Kelly, from the UK, is responsible for sending us this (sick!) joke this fortnight.
A pirate walked into a bar and the bartender said, 'Hey, I haven't seen you in a while. What happened? You look terrible.'
'What do you mean?' said the pirate, 'I feel fine.'
'What about the wooden leg? You didn't have that before.'
'Well, we were in a battle and I got hit with a cannon ball, but I'm fine now.'
'OK, but what about that hook? What happened to your hand?'
'We were in another battle. I boarded a ship and got into a sword fight. My hand was cut off. I got fitted with a hook. I'm fine, really.'
'What about that eye patch?'
'Oh, one day we were at sea and a flock of birds flew over. I looked up and one of them pooped in my eye.'
'You're kidding,' said the bartender, 'you lost an eye just from bird poo?'
'No, it was my first day with the hook.'
If you have some clean jokes we can use, please send your contributions to
May all your anxiety fade so you enjoy speaking in front of a crowd.
With kindness,
Rachel.
Further information for you
Learn in your own time.
There are eight CD sets, a printed book and 5 Electronic books to help you, including the NEW! CD set on "CONFIDENCE for women at work," and the very popular E-book "How to be a brilliant master of ceremonies." Please order in our online book and CD store - we have a secure server: click here.
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Please note, material in this newsletter is copyrighted and remains the intellectual property of RachelGreen.Com Pty Ltd.
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Disclaimer: The information in this magazine is of a general nature and may not suit everyone or every situation. While every care has been taken to ensure it is useful and appropriate, no responsibility can be taken for the results gained from its implementation.
Please seek individual professional guidance for any difficulties you may have with your confidence, public speaking, people skills, anxiety, communication or emotions. Thank you.
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