The state of nervousness is not alien to every person, especially given the high pace of life and the huge amount of information flows. Under such conditions, even minor failures can lead to depression, apathy and other nervous disorders. In order to stop experiencing with or without it, you need to learn to control your emotions. There are certain ways to help calm down and stop being nervous.
Causes of nervousness.
The state of anxiety and mental anguish can be triggered by various circumstances. Each person has different values, and for this reason different situations can throw him off balance. Often, a person himself inflames the situation, giving excessive significance to things that are not worth it. Reasons for anxiety can be:
- Dangerous situations that pose a threat to health or life;
- Fear of failure or, in fact, failure itself;
- Fear of appearing inappropriate in front of others;
- in anticipation of important events;
- Excitement due to conflicts, household trifles.
The occurrence of moral discomfort with any stress factor is not physiological process, this is psychological setting. From a physiological point of view, nervousness is associated with the properties of the nervous system, and from a psychological point of view, with personality traits. Thus, the disposition to be nervous is not a natural reaction to stress, but the reaction of a particular person to what is happening.
Ways to stop being nervous.
Thanks to hard work on oneself, it is possible to overcome the state of nervousness. Here are some ways to help control your emotions:
Avoidance or elimination of stress.
If you know that a particular situation causes you bouts of excitement and negative emotions, then, if possible, you should avoid them in advance. If the situation arose spontaneously, then try to find an opportunity to eliminate it. However, not all problems can be "run away". This method is suitable if you are upset by a movie, communication with a new acquaintance, news in social network– close the movie, leave the meeting, log out of the network.
Abstraction.
If it is impossible to use the method of avoiding negativity, this method will be appropriate. If you are forced to be in an environment that makes you nervous, it is worth trying distraction techniques. good option is a mental distraction - to think about something of one's own, but visual distraction works even better - contemplation on something extraneous. This strategy is suitable for meetings, travel in transport.
Drinking water.
A simple yet scientifically proven way. A glass of water, drunk without haste, is able to start the mechanism of self-rehabilitation of the body. The method is relevant in any situation.
Passion for interesting things.
The method is suitable if you cannot “let go” of the problem, if it torments and unnerves you again and again. The techniques can be: reading a fascinating book, knitting, drawing, computer games, outdoor activities. You should be interested in some kind of intrigue, courage, the rapid development of events. In pursuit of new sensations, it is important to follow the rule - do not harm anyone else.
water procedures.
Water is a healing agent for improving the psycho-emotional state. Water, both literally and figuratively, washes away all the “dirt”. As techniques, you can use: taking a bath or shower (can be combined with music therapy and light therapy), visiting a sauna or bath, swimming in a river / reservoir / sea. Even the usual washing of dishes will help to distract and benefit in the form of directly clean dishes and the normalization of the state of mind.
Physical discharge.
This method physiologically causes physical relaxation and, as a result, moral relief. Among the effective methods are: long walks on fresh air, dancing, general cleaning, work in the garden, sports training, destruction of old things.
Intimate intimacy.
Sex is a great remedy for blues. Ideally, sexual contact should take place with a loved one, but other options are also acceptable. The main thing is to approach the issue wisely and do not forget about contraception, otherwise the stress that you can experience after passing a pregnancy test will overshadow all other efforts.
Comparison.
It is enough to compare your situation with a worse scenario. This method teaches you to appreciate what you have and to realize that your situation is not worth such nerves. Effective way can be called with minor problems that are not related to health and a significant decrease in the quality of life.
Positive look.
The stressful event should be evaluated in a positive way. That is, you need to find the pluses in the fact that this happened. Maybe, thanks to this, you will get much more and pleasant events await you.
Laughter and tears.
These two opposite phenomena can bring moral relief. Although their interweaving is also possible: laughter to tears, crying to laughter. Making fun of the problem itself or laughing at something else will lift your spirits and help you move away from anxiety faster. Crying, moreover, the stronger, the better, relieves stress. Although in the process of sobbing it seems to you that relief is still far away, a new wave of emotions may flood you, but at the end of the hysteria, you will definitely feel better. Leave the body with tears toxic substances that are formed during stress.
Check.
The standard method of counting to 10 will help normalize breathing and control the surge of negative emotions. The method is suitable for athletes, and in situations where you want to avoid conflict.
Job.
Passion for your duties at work, additional tasks are very appropriate if you need to distract yourself from the problem. This method is suitable for long-term stress.
Verbalization.
Doing personal diary who you trust every moment of your life. Not everyone will like this method, but systematically writing down your thoughts on paper will help you get through unpleasant moments faster.
Chat with friends.
It is not necessary to speak out on a disturbing topic, especially if it is not significant. It is better not to remember the unpleasant incident once again, but simply to communicate and enjoy it. But, as an option, discussing your problem is also acceptable. Friends will listen, it may be important for you, and they can advise something else.
What methods are best not to resort to.
There is a group of ways that have only apparent positive effect from the fight against nervousness:
- drinking coffee
- "Jamming" problems
- Smoking
- Drinking alcohol
- Admission of narcotic substances
Perhaps these methods will help to survive stress, but their use, especially in large quantities, brings great harm to health and, ultimately, to the whole life of a person. Therefore, the harm far outweighs the benefit.
It is very important to learn to live without burdening yourself with worries about trifles. Your health depends on this useful skill, since frequent nervous breakdowns may lead to deterioration.
There is a category of people who are constantly in a state of anxiety. As soon as their next problem is resolved, another appears on the horizon. They start getting nervous again. So the years go by. Such a negative habit deprives people of the joy of life, takes strength, and adversely affects health. If you belong to this category, and strive to become happier, then you definitely need to learn how to stop being nervous.
What does stress lead to?
A person who is anxious, nervous, constantly stays in the zone of discomfort. Unpleasant sensations arise before an important meeting, event, presentation, acquaintance. The appearance of nervousness is dictated by the psychological aspects of the personality. People get nervous if they fail, get rejected, or look ridiculous in the eyes of others.
Such psychological factors can greatly spoil life. It is not surprising that these people are tormented by the question: how to calm down and stop being nervous?
An angry person is not able to control life. All efforts are aimed at coping with negative emotions.
Loss of control over life can lead to unpleasant consequences:
- The use of means that allow you to get rid of problems for a short time (use of various medications, smoking, alcoholism).
- Loss of life orientation. A person, fearing failure, cannot and does not want to realize his dreams and desires.
- Decreased brain function.
- Stress can lead to chronic fatigue, against which serious diseases can develop.
- Loss of emotional control.
As you can see, the prospects are quite unpleasant. So let's figure out what needs to be done to stop being nervous.
Analysis of fears
Most often, insecure people experience a feeling of discomfort that gives rise to nervousness. What to do? How to stop being nervous and worried? Only long-term work on your thoughts and on yourself will help get rid of constant anxiety.
First, analyze your fears and acknowledge them. Take a piece of paper, cut it in half. On the left, write the problems you can solve. On the right - unsolvable.
Examine those problems that you wrote on the left. You know how to solve each of them. A little effort is needed, and these problems will not exist. Then are they worth worrying about?
Now go to the right column. Each of these problems does not depend on your actions. And no matter how hard you try, you cannot influence the course of her decision. So is it worth worrying about these problems?
Face your fears. This will take some time. But you will clearly determine which of the problems were groundless and which are real.
Remember childhood
When analyzing how to stop being nervous for any reason, try to remember the time when you were a small child.
Quite often the problem stretches from childhood. Perhaps your parents often set the neighbor's children as an example, describing their virtues. This created low self-esteem. Such people, as a rule, acutely perceive someone's superiority and are not able to put up with it.
How to stop being nervous in this case? It's time to understand that everyone is different. And all have both advantages and disadvantages. It's time to accept yourself. Learn to accept your weaknesses calmly. And at the same time appreciate the dignity.
Day of rest
If the question of how to calm down and stop being nervous has become very common in your head, then you need to relax a little. Give yourself a day off.
For maximum relaxation, use the recommendations of psychologists:
- Disconnect from your responsibilities. To do this, you need to prepare in advance. If you work, then take a day off. Those who have children are advised to ask relatives or friends to sit with them in advance, and maybe hire a nanny. Sometimes for a good rest it is enough just to change the usual scenario. Think over your travel route in advance, reserve tickets.
- Take a bath in the morning. On rest day, you can get out of bed whenever you want. And immediately take a relaxing bath. Proved that water procedures help relieve tension, calm the mind and help to put in order chaotic thoughts. For the best relaxing effect, add soothing herbs or your favorite to the bath. essential oils. A pleasant aroma will allow you to tune in to the positive much better.
- Have a cup of tea or coffee with friends. If the last drink causes a headache or stimulates nervousness, then exclude this item from your activities on the day of rest. Remember, coffee drunk in communication with friends has a relaxing effect on the body. A drink drunk alone increases stress.
- Engage in an exciting business for which in ordinary life there is no time. It's time to think about your hobbies. On this day, you can paint, write a story, or compose a new song. Perhaps you are completely captured by the improvement of the house. Reading a book can be a wonderful relaxation.
- cook tasty dish. How to stop being nervous? Treat yourself to delicious food. This is what you need during your vacation. After all, delicious food is one of the sources of human pleasure.
- Watch a movie. The most relaxing and peaceful way to have fun is to watch movies. And it doesn’t matter if you do it in an apartment with friends or visit a cinema.
Ways to get out of a stressful situation
Unfortunately, not everyone and not always can afford to allocate a whole day for rest. In addition, unpleasant feelings and thoughts can rush suddenly. How to stop being nervous for any reason in such a situation? After all, it is necessary now and here to feel relief. In other words, get rid of a stressful situation.
- Get rid of the source of stress for a while. Give yourself a little break. Even a few minutes of doing nothing is enough for you. Experts say that such breaks not only allow you to get rid of nervousness, but also stimulate enthusiasm and creative thinking.
- Look at the situation with different eyes. When a person feels agitated and irritated, he fixes precisely the feelings. Try to find the reason that caused such violent emotions. To understand how to stop being nervous about every occasion, ask yourself the question: why did this bring me out of my state of calm? Perhaps you are not appreciated at work, or the salary is too low. By identifying the source, you will be able to outline a strategy for your next steps.
- Talk about your problem. It is important to choose the right interlocutor here. This should be a person who is able to patiently listen to your problem. Speaking the situation, oddly enough, you not only “let off steam”, but also force the brain to analyze the state of affairs and find solutions.
- Smile, or better yet, laugh. It is this event that “launches” the production of chemicals in the human brain that stimulate mood improvement.
- Redirect energy. If you are overwhelmed with negative emotions, then physical training will improve your mood and reduce stress levels. An excellent method of redirecting energy is to engage in creativity.
New daily routine
How to stop being nervous before a working day or an important event?
The following recommendations will help overcome unpleasant moments:
- Tasty breakfast. To provide for yourself good mood In the morning, prepare yourself what you love in advance. It can be yogurt, chocolate or cake. Glucose will energize you and help you wake up.
- Make a charge. Turn on your favorite pleasant music and do some exercises or dance. This will protect the body from stress.
- Learn to relax. If a situation arises at work that makes you nervous, think about home, family, or any other thing that makes you feel good.
- Use water. How to stop being nervous over trifles? Water can be very soothing. Of course, you won't be able to take a bath at work. But you can turn on the faucet and wash your cup, or just watch the stream flow. It is effective in soothing.
- Look for positive sides. If you cannot change the situation itself, then try to change your attitude towards it. If you didn't get your paycheck on Friday, then you won't be tempted to spend it over the weekend.
- Count to 10. The old tried-and-true way to find peace.
- Write a letter. Put all your problems on paper. Then tear the letter into small pieces or even burn it. At this time, mentally imagine that all your troubles are burning with it.
Life without stress
Above, we looked at methods to overcome unpleasant situations. Now let's look at how to stop being nervous and start living a stress-free life.
To do this, you need to develop models of behavior and good habits that will bring a sense of peace and happiness into your life:
- Walk outdoors. Scientific studies have confirmed that such walks significantly improve mood. Especially if you combine them with moderate physical activity.
- Go in for sports. it reliable protection from stress-related illnesses. Regular exercise provides calm, positive attitude to your life.
- Don't neglect rest. The quality of sleep has a huge impact on a person's well-being. Chronic lack of sleep often becomes one of the factors provoking the appearance of nervousness, irritability. In addition, people who neglect proper rest have a high risk of developing quite unpleasant diseases, such as stroke, heart attack.
- Get rid of bad habits. Some people, thinking about how to stop being nervous, resort to smoking or drinking, trying to "relax" in this way. However, neither alcohol nor tobacco can relieve irritability and nervousness. They only muffle the severity of the problem for a while, delaying the moment of making a decision.
Calming techniques for pregnant women
Women who are in interesting position, unrest is generally contraindicated. But it is during this period that future mothers become extremely vulnerable, and can get upset over trifles. How to stop being nervous during pregnancy?
There are several simple ways:
- Spit on everything! A pregnant woman should only worry about her health. Whatever events happen nearby, it should be clearly understood that the expectant mother is responsible for the child. Is it possible to put at risk the most precious thing in a woman's life? Now look at the problem. Is she worth the risk? Not! So forget about it.
- Mentally create a wall. Imagine that you are securely protected from the outside world. Pass only positive and pleasant information through an imaginary wall. Let only positive people into your world.
- Be patient. It's not as difficult as it might seem. Just think that not all people are able to control themselves and control emotions as well as you.
- Look for the positive in life. Smile more often, surround yourself with things that cause joy, listen to pleasant music, read interesting books.
Each person must choose the activities that will help him relax and stop being nervous.
You might find these tips helpful:
- Look at the clouds floating in the sky.
- Wash your face with cold water.
- AT rainy weather look at the rain, listen to the steady beat of the drops.
- Ask a loved one to read a book to you until you fall asleep.
- Take paints or pencils and draw whatever comes to your mind. Do not think about the details and the end result.
Help from a specialist
If the above recommendations did not help you, then contact a psychotherapist or psychologist for help. The doctor will listen to you, conduct special tests. It will help to identify the causes of stressful situations and suggest ways to resolve them. The doctor will develop a strategy for how to stop being nervous and strengthen the nervous system.
If necessary, you will be assigned sedatives. It can be both medications and herbs. Mint, valerian, St. John's wort, chamomile, lavender have an excellent calming effect.
However, do not abuse these drugs. They won't get rid of your nervousness forever. Such funds can only help temporarily.
Anxiety, albeit in varying degrees, is inherent in absolutely all people. If some people, experiencing excitement, mobilize all their reserves and try to solve the tasks with maximum efficiency, then others, on the contrary, begin to wind themselves up even more or fall into a stupor. If anxiety is a problem for you and you do not know how to deal with it, then we will give you some tips on how to how to learn not to worry.
Anxiety can be caused by anything. Almost every person in his life found himself in such situations as some unforeseen complications while doing something important at work. Also, the need to participate in an event with a large number of strangers can also cause excitement. This can unsettle you - you will not know how you should do the right thing. On the one hand, you understand that nothing terrible is happening, but on the other hand, your consciousness plunges you into fear, drawing images in which everything goes wrong.
2. Come to terms with the fact that you are experiencing anxiety.
At its core, anxiety is a bad habit, and like other habits, it has a lot of inertia. You should not expect that you will learn not to worry instantly. Healing from any bad habit requires hard work and a large number time. At the same time, do not forget that a person is the master of his own destiny and he can overcome any difficulties.
3. Think past, present and future.
One of the ways to train memory is the advice of psychologists to recall their experiences that you had a year ago. Take advantage of this advice. Recall your experiences from a year ago and consider whether they are bothering you now. Probably not. In most cases, they can only cause. Now imagine how the current problems and experiences will seem to you in a year and you will understand that your excitement is absolutely groundless.
4. Accept your fears.
If you are afraid to do something - try to step over this fear, and you will immediately be able to realize that everything is not as scary as it seemed at first. By constantly doing this, you will gradually destroy all your fears.
Don't take on too much. You are human, and no human can control the whole world. Sometimes events happen that you can’t influence in any way with all your desire, which means just take it for granted and don’t worry about it.
5. Take life easy.
If some business turned out to be unbearable for you - there is nothing to worry about. In fact, the sun still rises and rises, our planet continues its journey through the universe, life continues. And this means only one thing - that your failure is not worth worrying about and worrying about.
Look at the world through glasses of humor and try to maintain optimism in yourself. Remember that if you put a smile on your face, life will smile back at you.
Our nervous system is a complex mechanism that includes many components and even processes that are not always clear to us, and often not known at all. Some of them, such as fear, anxiety, anger or apathy, we would gladly get rid of. Fortunately, we can't turn off nature's carefully designed reactions. It is fortunately, and not unfortunately, because there is nothing natural and at the same time unnecessary. Each, even the most inappropriate, in our opinion, property has its own rational reasons and practical goals. Even uncomfortable, unsettling and forgetful excitement is not as destructive as it might seem at first glance.
It may be hard to believe, but it's actually true: the fear that paralyzes you before public speaking, this is not sociopathy and not a flaw in education. This is just an instinct, firmly sewn into the most ancient parts of the human brain. It works for all people, just some have learned to hide these emotions, and over time - not to pay much attention to them. And it doesn’t matter at all whether you are going to speak in front of a crowd in the square or take the floor at a close family meeting, how often you have to speak in public and how well prepared you are, glossophobia (this is the term in psychology for the fear of public speaking) will definitely remind you one way or another About Me.
You can deal with it in different ways, but the fact that your negative emotions are not unique and most people experience the same feelings in similar situations should at least reassure you a little. Coming to terms with your fear and accepting it as a given is the first step towards overcoming it. We will assume that it has just been done, and we suggest that you go through all the subsequent steps together, getting rid of the oppressive excitement before the performances with each item of our advice.
How to get rid of the fear of public speaking
You will need all your determination and a sincere desire to get rid of anxiety. Concentrate on this goal and try not to forget about it even in those moments when panic completely knocks out all coherent thoughts from your head. This is the main insidiousness of emotions: they interfere with thinking logically. But you are already armed with an understanding of what is happening and can prepare in advance for the test of excitement:
- Rehearse the upcoming performance to the conscience, whether it is a report, a reporting concert or a poem on children's matinee. You must be absolutely confident in your own preparation. If you are faced with the task of getting rid of the excitement of the speaker, do not children's holiday child, do not skimp on praise and instill in him the confidence that he knows the number perfectly. Very often, the awe of the public is caused by internal insecurity and guilt that they cheated, although they could have prepared better. Don't give fear a single chance to take advantage of this loophole. You can rehearse in front of a mirror, but it’s better to ask one of your friends to listen to you and watch your own reaction to a “live” audience.
- By the way, about the audience. Why are you afraid of them? These are exactly the same people as you. Yes, there are many of them, but each individually did nothing wrong to you, and most importantly, they are not going to reproach you or look for flaws in your performance. Perhaps they are also worried about something, most have their own fears and problems. Treat your audience with understanding - and you will feel that it becomes easier to find contact with these strangers. Think of them not as a hostile crowd, but as a collection of pleasant, intelligent, and benevolent individuals.
- You are lucky if you have the opportunity to visit in advance where the performance will take place. Be sure to take this chance: go on stage, walk along the ramp, go down to the hall. In general, properly master this unfamiliar territory, including psychologically. It is believed that familiar surroundings give more confidence than seen for the first time.
- Breathing exercises can quickly and effectively return the mood and help you feel more confident. Inhale as deeply as possible and exhale slowly and completely. Try to keep your abdominal muscles involved in your breathing. Such ventilation of the lungs will supply the brain with oxygen and streamline thoughts, even if a panic attack happened to you in the midst of a performance. It is useful to perform breathing exercises for everyone who regularly solos in front of an audience in order to right moment it is easy to master your frizzy nerves.
- Now for some unexpected advice: don't strive for perfection. Yes, yes, instead of trying your best to perform as best as possible, immediately admit to yourself that you have the right to make mistakes. Everyone has this right, and it's great relaxing in stressful situations. And there is a hole in the old woman, and if you are not a professional speaker or just starting a career as an artist, then you are allowed to fall short of the masters in some way. Moreover: it is the mistakes that allow you to notice and correct your mistakes as early as possible in order to prevent them in the future. In other words, your current inexperience is the key to growth and improvement. And to please everyone present without exception is beyond the power of even celebrities and favorites of the public.
- Play for success. Mentally look ahead and imagine yourself having already completed the presentation, and completing it with a bang. Feel this satisfaction with your own achievement as if it were already accomplished. Often such a simple technique helps to get rid of the surging excitement both before the performance and during it.
A few tips on how not to behave and what should not be done in any case before the performance, so as not to aggravate the stressful state.
- Contrary to the great temptation to relieve stress with medication, give up sedatives. Sedatives do not work the same for everyone, and even if you take a proven drug, the effect may be unexpected. It is one thing to drink sleeping pills at night, and quite another - on the eve of a crucial event. You don't want to think slowly, be sluggish, or even fall asleep in the middle of a sentence, do you? So, you have to get rid of anxiety on their own organism.
- Excitement causes many people to act unnaturally, such as joking at the wrong time and in the wrong place. So, when a serious performance is on the nose, then this is just not the right time. In a tense environment, the brain seems to work convulsively, not keeping up with the language. Your forced jokes are likely to come out awkward and flat. As a result, you will not relax with the help of humor, but only get more upset. Do not provoke such a state.
- Naive school advice like mentally undressing those present, presenting them in comical situations can only distract you from the purpose of your visit to the stage. Few people are able to simultaneously have fun in this way, repeat the text and fight the excitement. So, if you are not aiming in Julia Caesar, it is better to choose a priority direction for thoughts and actions and follow only it.
How to stop being afraid of public speaking? - a topical issue for people of all ages and professions. For the first time, we are faced with the need to speak to a serious audience already at the institute or at work. And if at school, speaking in front of classmates gave you discomfort, and you caught yourself thinking - “I'm afraid to do this,” then work assignments where you need to convey certain information to professionals most likely terrify you.
But all this fear of public speaking is only in our head, so you can easily get rid of it by first explaining to yourself how it arises and what ways to overcome it exist.
The excitement before performing on stage is different, but we feel the same state, which is extremely difficult to overcome: hands and knees are shaking, the mouth dries up, the voice sounds as if from the outside, the audience turns into one frightening mass. To understand why fear controls us so much and how to deal with it, let's find out its causes.
Perhaps the very first and underestimated reason that provokes the fear of public speaking begins in childhood. When Small child speaks loudly in a public place for the first time, then the parent will silence him. In the future, this will be the explanation of why a person has a phobia to express thoughts loudly in front of an audience.
When the voice is clamped, it leads to excitement, and ultimately to fear. To add fuel to the fire, of course, will not be forgotten by school teachers who belittle abilities, and classmates who can hurt feelings without thinking about the consequences. These moments are the causes of social phobias, including provoking fear of public speaking.
The second reason why fearless public speaking bypasses us has to do with the psychological component of fear. In the past, fear was synonymous with danger. I felt cold - I tried to warm up faster, went to the edge of the abyss - I was afraid of heights and walked away. Under the influence of everyday stresses: work, study, economic and political changes in society, the instinct of self-preservation has undergone changes. As a result, we begin to worry in unjustified situations, including before performing on stage. The reasons that awaken this fear in us are the following:
- Fear of people as such due to low social activity.
- Fear of saying stupid things or making a reservation.
- Constantly winding up the idea that the audience is negatively disposed towards you, and will closely evaluate the performance.
Another reason is not having the information necessary for the performance. And the last one is agoraphobia, or the fear of crowds. Unlike the fear of people, which is written above, this fear is deeper, and people do not even realize that they are afraid of large crowds of people and suffer from this type of phobia.
Why you shouldn't be afraid to perform on stage
Having understood the sources of the formation of a phobia for stage performances, you must first convince yourself that this fear does not exist, that we start to worry in vain.
The main point on the way to overcoming fear, which you need to realize and feel - public speaking is an opportunity to express yourself with better side and evaluate your audience skills. This is important because every day, at work or school, we communicate with people, and when this discomfort brings us, our productivity drops, our mood deteriorates, etc.
Fearless public speaking is the key to your self-confidence. By training skills by presenting information in front of other people, you bring actions to automatic execution, and over time you will no longer feel uncomfortable when communicating with people. We summarize the useful aspects that can be obtained from performing on stage:
- Experience in communicating with a large audience, which will help develop communication skills.
- In the process of preparation, you will deepen your knowledge related to the topic of the speech.
- At work conferences or student summits, your speech will be noticed by influential figures, which may do you a favor in the future.
- At proper preparation to the reports, soon your speech will become more literate.
How to overcome stage fright
If you apply the above tips too late - the performance is already on the nose, and the phobia haunts you, and you cannot get rid of it, then use the following tricks:
- Relax. When the body is tense, you involuntarily want to shrink and not be the center of attention. Relax your body so as not to reinforce psychological discomfort with physical tension.
- Your posture on the stage must be confident: both feet are on the ground, hands are not in closed posture, back straight. Place your supporting leg forward for stability. This will allow blood circulation to circulate better, deliver more oxygen to the brain cells, and you will become less worried.
- It is important to normalize breathing so that the body is not under stress. To do this, inhale, count to 4, then exhale sharply. Repeat 10 times.
- If you feel that your voice breaks with excitement, do speech exercises in advance. Tell the speech without opening your mouth. Speak the letters as clearly and expressively as possible. This exercise will relax the muscles of the face and larynx and help to cope with anxiety. Take water with you, otherwise at the wrong moment you will lose your voice and have to interrupt the performance.
- If a fearless public speech for no reason is accompanied by trembling in the knees, then try mentally directing attention to them. Or fool your brain and consciously make your knees tremble. After that, the trembling often stops.
- Make eye contact with your listeners to keep in touch with them. This is how you show that the performance is aimed at their interest and feedback.
- If you make a mistake, the right decision is not to focus on it, and continue speaking. In addition to the task of presenting information, it is important to be able to focus on the main thing. Therefore, if you succinctly omit the error, none of the listeners will even notice it.
The recommendations in this article will help overcome fear, and fearless public speaking will become a constant companion of stage performances. You will never say - "I'm afraid to perform on stage, I can't handle it." When you feel confident in front of an audience for the first time, you will realize that in life you have become much more liberated, and the phobia that haunts you has receded.