How to Cope with Panic before Presentation

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by RanaSinha

Panic grips you as you are waiting to give a presentation and you feel certain that you are going to make a mess.

Most probably you have one or two of the following symptoms of nervousness. Don't worry; you are perfectly normal. It just shows that you are human and you have taken the presentation seriously and care about the outcome. In fact everyone, even experienced performers feel nervous when they have to speak.

Method for Coping with Panic:

There are many methods for coping with panic and stage fright before presentations: Visualization, breathing techniques, transforming the energy of nervousness, keeping your inner critic busy.

Here are a few simple physical exercises that can help to reduce the tension that you feel just before your presentation.

Most people feel tension in the neck and shoulders. This makes them look hunched. Often it may cause a tightening in your larynx and produce the breathless quivering or shaky voice associated with nervousness. This kind of tension also tires you and the quality of your presentation suffers. In order to do the exercises you need to find a quiet place, where you can be alone for a minute or two. A back room or backstage, where the audience can't see you is great.

Is there any big idea behind physical exercises just minutes before going on stage?

One of the commonest methods is visualization, which requires practice but concentrating for a minute or two on physical exercise is easier. Physical exercise canget rid of the discomfort. It also energizes you and puts you in a better frame of mind to go and give a winning performance.

Reducing Tension in neck and shoulders:

To ease stress in the neck place your cupped hands at the base of your skull and press your head firmly back into them, holding the push for about 10 seconds before releasing and repeating. Keep your elbows back and try closing your eyes while you do this.

Reducing Tension in Middle and Lower Back:

A great method to relieve stress in the middle and lower back is to stand with your feet about your shoulder width apart and reach for the sky with both arms. Point your fingers straight up as you stretch your arms above your head. Keep stretching your arms as you feel the pressure on your back ease. Keep you feet firmly on the ground and push your pelvis forward gently. Now hold yourself in this position for just a few seconds before you gently return back to your starting position. Now move your hands and your hips sideways a few times.

Alternate Breathing Exercise:

The technique of alternate nostril breathing is a wonderful way to balance our entire autonomic nervous system. Here we breath alternately through the right nostril.

Begin by first clearing your nostrils . Breathe in and out rapidly several times. Next, use your thumb to press your right nostril and your ring finger to close your left nostril alternately. Begin by inhaling deeply through both nostrils at the same time. Then breathe out through one nostril, while blocking the other with your finger. Then switch and breathe in and out through the other nostrils. After three complete breath cycles, exhale without switching sides. Now do three more breath cycles.

By doing these exercises you will quickly take your mind off the panic attack and get refreshed so that you can go and give a winning presentation.

Rana Sinha is a cross-cultural trainer and author.He has spent many years developing and delivering Cross-cultural Training, Professional Communications skills, Personal Development and Management solutions to all types of organizations and businesses in many countries. He now lives in Helsinki, Finland and runs http://www.dot-connect.com, which specializes in HRD, communication and management skills training with cross-cultural emphasis.Read his blog at http://originalwavelength.blogspot.com/

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