How to Reduce Stress Before Making a Speech

Before you learn how to reduce stress, we have one good advice – try to avoid getting into stressful situations.

How to overcome the fear of public speaking
Exercise 1: Learn to relax and find a comfortable place to lie down, close your eyes, and concentrate on relaxing your body. Start with the foot and legs, then the shoulders, neck and head; then focus Go to the breath and watch your inhalation and exhalation. …
Exercise 2: Concentration…
Exercise 3: familiar place…
Master the topic …
Speech as acting…
Exercise 4: Focus on breathing for a few minutes before the speech to calm your mind…
Lightweight exercise…
Exercise 5: Warm up

Speech as acting
Before stepping onto the stage, the actor will take a few minutes to sort out the rehearsed characters and performances. This method of separation allows them to shift their minds and stop worrying about the show.

The same approach applies to those who will be speaking publicly. Before the official speech, take a few minutes to imagine a positive response after the speech, which will help you to divert your attention and no longer worry about the speech. In just a few minutes, you may wish to ask yourself: What impact will my speech have on the audience? Will it achieve the intended purpose? Let the pleasant emotions brought by these problems accompany you on the stage. Whether you feel excited or satisfied at the moment, you can alleviate your worries.

Exercise 4: Focus on breathing for a few minutes before the speech. Calm your mind.
Before you start your speech, take a few minutes to concentrate. Always inhale until the heart reaches the 7th, then hold your breath and exhale until the 11th. Repeat 3 to 4 times. This helps slow down the accumulation of adrenaline and heartbeat, thus relieving the feeling of nervousness and anxiety.

Lightweight exercise
Lightweight exercise can transfer muscle activity and is another good way to resist the rise of adrenaline.

Exercise 5: Warm up
Stand easily and keep your knees in line with your shoulders. Stretch your body up and stretch your arms and legs as much as possible; slowly kneel down and put your hands on the ground. Repeat the entire set of actions 2 to 3 times.

Return to the standing position, turn your shoulders, and then extend your arms to both sides and repeat the rotation, which will help you relieve stress.

Then walk slowly for about a minute, and gently swing your arms. Finally, shake your arms and legs. Remember, your goal is to relax yourself and not to be too tired to feel tired.

Let adrenaline become a booster
One of the 2011 Forbes magazines reported: “To make friends with adrenaline can make your body and mind more flexible.” Successfully controlling adrenaline can inject extra energy into your speech or performance without anxiety. The counter-effect that you want to escape.

Close his eyes

Close the eyelids. Let the world disappear slowly and try to regain your emotional balance. It’s amazing how lowering the shutters on our eyes can make us relax in just a few minutes. why is it? Open eyes are a source of concern, through which all the sights and colors enter in difficult times can create a real mess in our minds. Close your eyes is more than “stop seeing” – it allows us to converge into ourselves, disconnect from the environment and relax.

Get out

Get out. Look at some people, sidewalks, shop windows. Go out to some open field or at least a nice park. Chances are to relax when you see green in front of your eyes. True, when you get stuck in the house you tend to forget that there is a world out there, and the thought of throwing something at you and going for a ride sounds like an irrational step of wasting time. But the wasted time seems to pay off later on.


The water has a calming force. More than once, when we approach the water, something in our mood changes. If you live near a water source – sea, lake or even a beautiful fountain – go there and try to concentrate on the water. If you are challenged in this area, try to imagine yourself at sea. This blue brelaxes, expands the heart, gives proportions. Even the sound of running water is soothing, so a small home fountain with a running water can be useful. And of course, the most relaxing use of water is a hot or cold shower let the water wash away your anxiety.

Breathe deeply

Breathing is the basis for relaxation. When we breathe, we supply oxygen to the brain and other vital organs of the body. Get a method of breathing to reduce anxiety:

1. Breathe slowly while counting to four
Hold the health air and count again until four
3. Exhale the air slowly through relatively closed lips at a count of four
4. Rest in count to four (without taking another breath)
5. Take two regular breaths
6. Return to step one again and start the whole process again

Listen to music

You do not need us to know that music is soothing. When you are very stressed, take a few moments to hear a song you love. The assumption that only calm, relaxing songs are wrong – sometimes, when you are very stressed and stressed, wild and noisy songs may help you reduce stress. That’s how it is, sometimes you have to give your head so your stomach will stop hurting.

Don’t have the obsession with perfection. Many people are afraid to speak in public because they are afraid of making embarrassing mistakes in front of others. This kind of anxiety makes the error much more probable, so apprehension is the biggest mistake to make! Even the most experienced speakers make mistakes from time to time. The difference is that professionals do not consider mistakes as obstacles to achieving success, but accept what has happened and learn from their mistakes, developing excellent resilience. Dr. L. Michael Hall, author of “Secrets of Personal Mastery”, suggests “giving yourself permission to be gloriously fallible!”

To recover from an error, analyze the incident in a detached way, taking all the necessary steps to regain calm, concentrate on what to say and continue as if nothing had happened. If you dwell on a mistake, you will feel guilty and even more confused. Leave everything behind and move on!

You can’t please the whole audience: some will think you’re a fool because you’ve made a mistake, while other people won’t even notice; others will admire you for the way you recovered, or they will feel relieved knowing that you are also a human being; instead some will not care at all.

Errors are needed to improve. Often, one can only learn by mistake and surely you will not make the same mistake twice. Try asking yourself, “What is the worst thing that could happen if you missed something during the speech?” Certainly nobody will die!

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Imagine vividly the result you would like to achieve. Those who are afraid of speaking in public always believe that they are facing a total failure. He portrays himself in ridiculous scenes as he fumbles clumsily with his notes, stammering or making a dumb scene, blushing and bursting into tears after horrifying the public with his own stupidity; at this point he would have no choice but to slip away to live the rest of his miserable life in exile, considered by all to be an outcast of society. Psychologists define this method of preparation as “negative anticipation”.

Stop! Whenever you initiate this mental self-flagellation, try to react and block this series of negative reasoning. Say aloud “Enough!” Try to distract yourself to get rid of this vicious circle: sing, whistle, recite a poem, take a walk or chat with a friend. You could even turn your fears into comic situations, imagining your speeded-up performance, or the audience in a clown costume.

In the book “The Seven Rules for Success”, Steven Covey suggests his readers “start imagining how it will end”. View the way you intend to hold the speech. If you can anticipate success, chances are you’ll get it. Repeat mentally that you will be able to present the speech with determination and confidence, without problems, obtaining public appreciation. Listen to your own words that come out with a fluid and rhythmic rhythm. Imagine yourself right in front of the audience, while you breathe easily. By displaying this scene, prepare your mind and body to achieve the desired results.

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Prepare yourself with positive thoughts. Stop worrying and focus on the topic to be treated! You have important things to say and others want to listen to you. If possible, choose a topic you like, which you know well enough. Even if you have to provide simple statistics on the bad harvest of the previous year, try to add a personal touch to the speech. Tell a little anecdote, or use a quote. Put simply, enter an interesting element for the public. Preparing the speech will be easier if the topic is important or is particularly important to you. If you think the speech is really interesting and meaningful, you will be able to involve the audience with your enthusiasm, making you appreciate for your sincerity.

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You have to appreciate the public. Once, before speaking in front of a class of 70 students, a colleague asked me: “How can you be so calm knowing that all those people are ready to judge you and catch you out?” Here, this is a perfect example of “defeatist presupposition”. Fortunately, such a thought never crossed my mind. “I am sure of myself,” I replied, “because I have never seen my students in this light. I take for granted that they are well disposed towards me and that they came here because they are interested in what I have to say. My audience I like it and pretend to like it myself. “. Collect what you sow. The same applies to public performances

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