Presentation nerves

Nine proven routes to calm and confident presenting

by Peter Watts

Beating presentation nerves can seem like a battle; a no-holds-barred FIGHT to overcome your fears. Bosses and colleagues, like drill sergeants, urge us from the trenches and up onto the no-mans land of the stage.

“You’re team needs you. Get out there soldier!”

This approach is completely wrong.

First point to be aware of: Presentation nerves can never be eliminated, and it would not be desirable to do so. Controlled nervous tension can promote excellence.

Second point to be aware of: The tangible bodily sensations that come with presentation nerves, can be easily managed if we understand the mechanics that create them.

That’s what this article will help you to do. I’m not going to tell you how to beat presentation nerves, because I believe that as a natural bodily reaction we should work with our jitters, not against them. When we focus on beating nerves we just drive them deeper into our psyches. Instead, we can understand them, and adopt simple measures that make presenting a significantly easier process.

Do any of the following affect you when presenting?

• Tightness of breath
• Rapid heart-rate
• Sweating
• Blushing
• Cold or clammy hands
• Trembling
• Butterflies in the stomach
• Nausea
• Tension headaches
• Loss of concentration
• Dry-throat
• Scratchy voice
• Low self-esteem

If yes, then within the following articles, you will find practical measures that work with your body to overcome those reactions. Each heading is a link. Simply click on it to review the associated article:

Breathing yourself calm

Sensations associated with presentation nerves are soothed by effective breathing. Find out how controlling your out-breathe lowers your heart rate to control sweating, blushing, trembling, blood-pressure, and nervous tension.

Calming the butterflies

Presentation nerves suppress appetite, so that when we approach a presentation we are more in need of food than we realize. As blood sugars collapse, our concentration collapses with them, and our stomachs develop those familiar butterfly wings.

Find out what to eat, what not to eat, and when to eat, in order to calm presentation butterflies

Dealing with dry mouth

Voice rapidly heading for a croak? Or afraid it might? In this post we solve the dry-mouth issue, and identify the best drinks to keep your voice flowing smoothly.

No sweat

Sweating can be an unpleasant presentation issue, and one we become acutely aware of.  Basic preventative measures help mitigate the problem.

Cold hands

Colds hands are a standard stress response. Find out why this is, and how something as simple as holding a warm cup can be an instant cure.

I think, therefore I am

How to control the messages we give ourselves before a presentation, to ensure we remain calm and in control during the presentation.

Puncturing perfectionism

Preparation is essential for presenting, but when we topple over into perfectionism, we create an impossible mountain to climb. This post discusses how to reduce those mountains back into molehills.

Taking the plunge

The first plunge can be the toughest. The more often you take it though, the easier it becomes. Repetition is the most sure-fire way to becoming a confident presenter.

Coaching yourself after a presentation

What happens after the presentation? How we coach ourselves once the event is finished will set up our confidence for next time. Find out how to be your own personal coach after every presentation.

Fear of public speaking is perfectly natural, and you are not alone in experiencing it. Indeed, some surveys have shown that for many people it isn’t just a fear, but their number one fear, and that’s why becoming a confident and competent public speaker is such a wonderful goal. If you can achieve this goal, then what other goals also become so much more achievable.

I believe public speaking is therefore a gateway activity. Once we prove to ourselves that we can successfully speak in public, we are empowered onwards to achieve so much more.

Enjoy all the articles linked from this blog, and if there are any areas of presentation nerves not dealt with here, that you might like help with, then please do post a comment.

It will be my pleasure to forward you the extra ideas that might help you forward into the highly rewarding world of presenting.

Confidence tricks: The thawed paws pause

A warming NLP recipe for presentation confidence

by Peter Watts

Hold a warm cup of tea. Or coffee. Or hot chocolate. It doesn’t matter. Hold a warm cup, and as you savor the heat radiating into your hands, a wonderful sense of calm comes with it.

Do this shortly before a presentation and you’ll get exactly the same reaction. Stress seems to mysteriously drain out of you.

There is a whole lexicon of words such as “toasty” that evoke the pleasure of warm hands and feet, and there is a physiological reason why we’ve developed them.

When we become nervous about something, presenting for example, one of the first physical symptoms is cold hands. As we enter fight or flight, our body diverts blood flow away from extremities such as the hands, and redirects it to the vital organs of the core. Because of this we develop the cold clammy hand sensation associated with presentation nerves.

This sets off a chain reaction. Our subconscious mind says to itself “Hello. I appear to have cold hands right now. I get cold hands when I’m nervous. Therefore I must be nervous, and being aware of that fact, am going to become even more nervous.”

If cold hands represent a state of nervous tension, then warm hands represent the exact opposite: relaxation. When we have warm hands, the mind associates this with a state of calm and safety, hence all the snuggle type language we have referring to the pleasantness of warm paws.

Knowing this, we can use a simple technique that I call “The Thawed Paws Pause” to trick our mental wiring into calmness pre-presentation.

Next time you are going to present, accept the offer of a hot drink. The contents of the cup are of secondary importance, but if you have a choice, then my recommendation would be something that is caffeine-free.

As you await your time to present, hold the cup and concentrate your mind on that lovely warmth entering your hands. Your mind is about to get a surprise, in that your internal dialogue is going to go something like this:

“I’m about to make a presentation. I get stressed when I make presentations, and when I get stressed I have cold hands, but hang on a moment! I have warm hands! When I get stressed I have cold hands, but right now I appear to have warm hands! Ah, I therefore can’t be stressed.”

As your subconscious plays with this concept, the body starts to stand down some of the reactions we associate with presentation nerves, and a degree of those stage-fright jitters slip away.

It’s a simple trick, and one of the earliest I was taught when I first started presenting.

Next time you feel stressed or nervous, check the temperature of your hands. Icy? Take a moment to hold a warm cup. Feel tension melt into your thawed paws pause.

For more ideas on how to control presentation nerves, try the following Presenters’s Blog posts:

• Breathing yourself calm
• Calming stomach butterflies
• Dealing with a dry mouth
• Avoiding the presentation sweats
• Thinking your way to success
• Puncturing perfectionism
• Taking the plunge
• Coaching yourself after a presentation

Simple preparation rituals can power presentation energy

How do you psyche yourself up to your best achievement levels?

by Peter Watts

If you’re Rafael Nadal, about to win your sixth French Open tennis tournament, then the process looks a little like this:

1. Push hair behind left ear
2. Push hair behind right ear
3. Knock heel of left shoe with tennis racket
4. Knock heel of right show with tennis racket
5. Scuff three steps sideways to the left along the back-court line
6. Scuff three steps sideways to the right along the back-court line
7. SERVE!

Athletes and sports-teams all have their own unique pre-performance rituals that they repeat before that first all important move onto the field.

For some, like the New Zealand All-Blacks rugby team, those rituals are dramatically overt, designed to both psyche the athlete and to intimidate the competition. For others, like Nadal, they are simply habitual actions that have become mentally linked to success.

Presenting is a performance sport. You too are on the field before an audience; You too have adrenalin flowing as if entering the Olympics; You too can benefit from pre-performance rituals.

Rituals connect you to a feeling of success. I know many presenters who have mantras that they quietly repeat to themselves, or use specific breathing techniques to get into the zone. I myself have the habit of quietly placing together my thumb, index finger, and middle finger in an accupressure position for a few quiet seconds before I present. Over years of repetition I now associate this simple hand movement with entering my calm-zone ahead of speaking. Nobody can see me do it, and the ritual’s associative power puts me exactly where I need to be before I go onstage.

Avoid rituals that rely on external objects such as the famous “lucky tie”. Think for example of the stories we hear about leading singers who couldn’t perform because there weren’t exactly five pink carnations to the left of their dressing room mirror, or someone forgot to remove the blue M&M’s from the candy bowl. These rituals fail because they rely on external objects or other people.

The guidelines for effective pre-presentation rituals are simple:

• based on affirmations, minute gestures, breathing techniques, or visualizations that you can always summon when needed.
• can be performed quietly and immediately without the outside world being aware of them
• quick and simple, taking no longer than 3 – 5 seconds
• effective in bringing you to the required performance state for the task at hand

If you don’t already have a pre-performance ritual of your own, try experimenting. The best time to adopt one is immediately after a successful presentation. In that moment when you are experiencing the endorphin rush of success, try to anchor that wonderful sensation with your own conscious ritual. Repeat the process at a later time, and you’ll feel the echo of the endorphins once again powering through your system and powering you out onto the stage.

Using song lyrics for pleasure, polish, and presentation performance

by Peter Watts

Bob Dylan will help your presentations come to life. In fact not just Dylan; whether your genre is rock, soul, country, or blues, you can have fun with a presentation by slipping in the odd line of lyrics from your favorite song.

Why would you do this? Three reasons:

Firstly, to bring personal pleasure to your presentation. If you’re enjoying the session, then your audience will enjoy it too. Embedding the occasional song lyric, an aside that is meant for you alone, will quietly spike your energy and keep you upbeat.

Secondly, it helps with nerves. The pre-planned song lyric, chosen because you like it and can fit it into your narrative, acts like a pin to pop the bubble of any internal tension that has built up while you are talking.

Finally, in terms of their prose quality, song lyrics represent a highway of diamonds we can borrow at leisure, adding dimensions of rhetoric to presentations. They are a ready-made source of inspiration.

In the classroom, I suggest to teams that they incorporate such lyrics into their presentations. Despite initially believing that the trainer has lost his mind, everyone soon discovers what an effective technique this is to bring pleasure to presenting.

The steps to follow are simple:

• What is my key message?
• What song title or lyric do I want to include?
• How can I drop that lyric seamlessly into my presentation in such a way that it fits with the message without drawing attention to itself?

Surprisingly high-calibre speakers often practice this art; Supreme Court Justices for example! According to a recent article on the NPR show “All Things Considered”, Dylan lyrics have found their way into no less than 186 court rulings. Even the supremely straight-laced Antonin Scalia has been known to drop the occasional Dylanism!

You can find the full NPR article by following this link, and maybe also, somewhere in this blog, you might even find my own gem of Dylan.

With all due respect, some irritating phrases will annoy your audience!

Certain phrases are guaranteed to turn-off an audience

by Peter Watts

“With all due respect……”

“I’m sorry, but…….”

“Look, I just want to say…….”

These are the phrases that when we hear them spoken, make us want to lovingly reach through our television screens and strangle whoever it is that has just uttered them!

I have a word for these phrases. Collectively I call them “winders” in that whenever they are used, someone is going to wind up becoming distinctly wound up!

A winder can be defined as any phrase that belittles the person against whom it is aimed. It suggests an air of smug superiority on the part of the individual who has used it, and if you listen carefully as the winder is delivered, you will hear that is accompanied by a slight sigh, as the deliverer condescends to be involved with such a lesser mortal.

Winders, in presentations, are bad news! There can be no quicker way to completely lose the support of your audience than to irritate them. So, how to avoid such a mistake?

First, know what are the phrases that act as winders on you! If they annoy you, there is a strong chance that they annoy others. Try listening to politicians being interviewed on the radio for an endless supply! The time that you are most likely to hear them is if the interview is not going well, and the politician suddenly feels the need to defend themselves. It is in this heat of battle context that the winders come exploding forth!

Secondly, approach audiences or interviewers with a sense of humility. If the audience feels that you respect them, then there is a significantly lower chance that they in turn, will do anything to provoke you. With fewer provocations, come fewer winders!

In this final point we can see something ironic within the nature of the winder. We use them when someone else has already provoked us into doing so. Frequently, the intended victim well and truly asked for it, deserved it, and got it….. right between the eyes! It is not however, from this deserving victim that the presenter will them find themselves damned; it is from the wider audience! Like the sound of fingernails being dragged down a blackboard, winders not only affect those at whom they are aimed, but also affect everyone within hearing distance.

Verbally, they are weapons of mass destruction, and as with all WMD’s, they are best kept out of commission!

Presentation mistakes and recoveries

by Peter Watts

The testimony of Supreme Court nominee Sonia Sotomayor teaches both how to avoid a self-inflicted presentation pitfall, and also how to escape it.

 

During a week of intense congressional cross-examination, Sotomayor demonstrated herself a model of calm, intelligence, and perceptiveness. Allies who sought to aid her were nurtured, while those who sought to provoke her were defused. 

 

One particular area of the hearings came to dominate media coverage, and at one stage did become a problem for the unflappable nominee, and that was the much covered “Wise Latina” quote.

 

The “Wise Latina” phrase that caused consternation amongst Sotomayor’s adversaries, had its origins in a speech the nominee had made some years earlier to a group of students. When viewed in the context of the audience addressed, it made perfect sense; a clever, humorous phrase that both flattered and encouraged. When taken out of context however, and viewed in isolation, it implied that one group, defined along racial lines, was inherently capable of better judgement than another.

 

The phrase was too narrowly defined, taking a point and stretching it into the realm of hyperbole. It would inevitably return to publicly haunt its creator.

 

When adding rhetorical flourishes to presentations, especially ones that flatter one  group through comparison to another, always ask yourself the question “How would it sound if this was later quoted in isolation, away from the group for which it was intended?”

 

If the quote suddenly sounds clumsy, or even worse, prejudiced, be sure to leave it out.

 

Having fallen into her own rhetorical pit, Sotomayor then elegantly demonstrated how to escape it; she apologized.

 

Many of us would have attempted to explain the phrase and then defend it. We would not have wanted to so publicly admit we were wrong. Sotomayor did the exact opposite. Having explained the origin of the “Wise Latina” comment and placed it into context, she  made a modest statement that she had got it wrong. The phrase had been clumsy, and she regretted using it.

 

Having made such a concession, Sotomayor’s adversaries in the hearings now had nowhere to go. To have kept attacking post-apology would have made them appear petty. Even dedicated detractors are disarmed by a well placed acknowledgement of “I was wrong”.

 

Sotomayor, now secure in her path to the Supreme Court, not only proved to us all the wisdom of the phrase “When in a hole, quit digging”, but also demonstrated that sometimes apology can be more deadly to an opponent than defense.

Presentation video reviews

by Peter Watts

Video yourself presenting and make an important discovery:

 

You both look and sound far more confident and comfortable that you might have ever believed possible!

 

Imagine a swan gliding along the river. The parts of the bird that are visible above the water-line look serene and elegant. Take a look below the waterline however and you are likely to see two large webbed feet, paddling like crazy!

 

As presenters, it is often the awareness of our own two outsized webbed feet that comes to dominate our perceptions. Surely the audience can see us paddling like crazy to stay afloat! Actually, no they can’t. All the audience can see is that swan gliding along the surface.

 

As with any form of review activity, critiquing our performance on camera has to be done to a formula that starts with expressing the positive:

 

• What is it about ourselves that we like
• What is about ourselves that we would like to change
• What is the one single performance area will we seek to alter next time

 

When we have the opportunity to review our performance on camera, we see ourselves as the audience do, and frequently, the resulting vision comes as a pleasant, and confidence boosting surprise.

Presentation structure: Concluding your presentation

by Peter Watts

Congratulations! You’ve navigated the majority of your presentation. You’ve delivered a clear introduction, and guided your audience through the evidence that backs up your arguments. Now it’s time to wrap-up the show with your conclusion.

The conclusion of your presentation is the section that the audience will remember the most clearly, for the simple reason that it will have been the last thing they heard. It’s also most probably the last thing you will have planned and rehearsed, and for that reason conclusions can often be surprisingly weak. Presenters can often be observed to deliver strong presentations that suddenly come to an abrupt halt! This type of conclusion is known as an “Emergency Stop”, when the presenter, realizing that they have said all they intended to say, flounders for a moment before uttering a simple “Thank you for your time”, and awkwardly leaves the stage.

As an observer it can be amusing to watch the audience at such moments. Many literally jump in their seats, exactly as if they had indeed, been passengers in a plane that has just made a bone shaking landing after an otherwise smooth flight!

Think of the stages involved in an aircraft coming in to land. First of all the passengers are instructed to put on their seat belts and prepare for landing. The crew walks the aisles checking everyone is strapped in and all lose items secured before the captain guides the plane down to a, hopefully, smooth connection with the ground. Finally, as the passengers depart, the last thing they hear  is “Thank you for choosing this airline, and we hope to see you again soon.”

If you keep this model in mind, then you will have all the stages necessary for your conclusion:

Prepare for landing

As you start your conclusion, state firmly that this is what you are doing. The conclusion is a vital part of the presentation, so make sure everyone is primed, listening, and has their seat in the upright position.

Land the plane

You want to make sure that the wheels on which your argument rest will connect firmly with the ground. To ensure those wheels are down and locked into position, re-state the key points in your argument, summing them up in the sequence that they were delivered, and linking them back to your key message.

Thank the passengers

It’s essential to thank the audience for their time, and to tell them what you hope will happen next. What is your objective for this presentation? What realistic action do you want the audience to take next? Is it to book a follow-up meeting, or visit a web-site, or to start a business review process? Whatever your goal, state it as a call-to-action as your final words.

Before the audience does depart however, it is very possible that they may have questions for you. The subject of how to handle those questions will comprise our final installment on presentation structure, next week.

Presentation structure: Introductions that win you control

by Peter Watts

“Who is this person, what do they want from me, and how long have I got to sit here?”

Welcome to the internal dialogue of someone about to hear a presentation. The introduction’s goal is to answer those questions, creating an audience ready and willing to listen.

Who is this person?

Who you are and who you represent are foremost with any new audience. Even with groups already familiar to you, if there is just one new face at the table, include a personal introduction.

Briefly include what qualifies you to be speaking. Does your current sphere of responsibility or qualifications make you a specifically credible source on this subject? If so, include it within your introduction. State it succinctly, avoiding any appearance of self-importance.

What do they want from me?

Align your presentation to the objectives of the audience. Intrigue them with how your product / service / idea will help them. This audience is about to give you the investment of their time. State what their return will be on that investment.

Share up-front the objective of the presentation so the audience understand the destination you are heading for.

How long have I got to sit here?

Map the structure of your presentation onto a slide or flip-chart that shows what will be covered and when. Similar to horses that becomes jittery when they sense a rider is not secure with the reigns, audiences need to know you have a clear plan of action. 

Within your agenda include how long the presentation is to last, and how you would like to handle questions: as they arise or during a Q&A session at the end.

Earning control

For the duration of your time at the front of a room, you must be in control, and that control can only be exercised with the willing compliance of the audience. Keystone behaviors for the introduction are therefore humility, warmth, and confidence. Think about the qualities you like presenters to project. Reflect those qualities, answer the audience’s early unspoken questions, and you will have successfully launched your presentation with the strongest of possible starts.

Presentation body language: Hands and open posture

by Peter Watts

There are three things your hands should avoid touching during a presentation; your chest, your hips, and each other!

When we feel insecure, we use defensive body postures. Our hands might clutch before us, interlocked fingers flexing in angst, or alternately they might find a convenient object and start to fidget compulsively with it. All such gestures are unconscious and it’s only when we see ourselves on video that we discover what distracting gestures our hands get up to while we are speaking!

The optimal posture for presenters is to keep the upper body “open”; free from defensive body postures. This leaves the question of what to do with those flapping, fidgeting hands, and is why many presenters use props to anchor their hands, the two most popular being pens and notes:

Pens

Hold a pen with it’s right end in your right hand, and it’s left end in your left. Your hands are now occupied, while being physically prevented from meeting by the pen between them. If you need to gesture to something on the slide, the pen becomes a convenient pointer.

Make sure the pen you use isn’t the type with a clicker to extend and retract the nib, or you might subconsciously click your way through the presentation instead!

Notes

As with the pen, notes can also be an anchor. Hold them by their two bottom corners and, once again, you are securely in the open body position. If you want to gesture or point then you can do so, before returning your hand to it’s note-holding position.

Carry a minimum of ten sheets even if your notes only cover the top page. Ten pages have a rigidity that a single page does not. If you have the slightest hand-tremble, a single page will amplify it, whereas ten pages will absorb and mask it.

Over time you will become used to working in the open posture and can free your hands  to use as tools for adding emphasis and style. Initially though, it can feel more comfortable, as many presenters do, to use well chosen props to keep that posture open.