Panicked at the Podium? Practical Skills To Cope With Performance Anxiety

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Are your options for career advancement limited due to performance anxiety? Learn techniques field tested by a certifed Life Coach, former professional actor, and fellow panic sufferer.
I know what youre going through. No matter how many times you may have done it, thinking about your next presentation fills you with dread. As you head up to the podium, waves of panic sweep over you from head to foot. You look out at the sea of expectant faces, all eyes on you, and what you want more than anything is to RUN AWAY!

In spite of the fact that I was a professional, successful actor/singer/dancer for fifteen years, and have subsequently taught many classes and given many presentations, I still have stage fright. What Ive learned, from first-hand experience, is that this is a condition that affects some of us, while others are blissfully oblivious to fear at getting up in front of people. Out of my own dire necessity, I have learned techniques and created skills to target performance anxiety. Here are some of my favorites, field-tested by yours truly.

1. Learn to breathe diaphragmatically - Get in a comfortable, symmetrical position, sitting, standing, or lying on the floor. Make sure your rib-cage, neck, and abdominal region are not restricted by belts or tight clothing.

- Focus your attention on freeing up your belly, jaw, and neck. (The rest of your body will follow when these are released).

- Inhale slowly (on about a count of 5), through your nose. A nose breath offers muscular resistance to release the muscles and displace the organs deeper in the body cavity. Mouth breathing is more for quick, emergency inhalations, as when running.

- Exhale (nose or mouth) for twice as long as you inhaled. Stay focused on making this as easy and tension free as possible.

- Perform about 5 repetitions.

2. Visualize/Imagine/Practice

Since the body doesnt know the difference between a real and an imagined stimulus, imagining yourself giving your presentation flawlessly and effortlessly, feeling calm and relaxed, not heeding creeping thoughts of self-doubt or fear, will yield huge dividends. Here are some musts to keep in mind:

- Imagine as many sensory details as possible: what youll be wearing, who will be there, the light in the room, the smells, etc.

- You have to practice this skill! I recommend imagining the presentation, then performing it physically at least 5 times before you give it. That way, youre literally training your body to perform on your conscious cues, not to be caught unawares in the moment.

- Know the room, and if you can practice physically in the actual space youll be presenting in, all the better. This really helps you not be caught off guard by any unknown variables. You will literally be training calmness into your body.

3. Be your own Director A good portion of anxiety is triggered by a feeling of not being in control. So as much as possible, control as many of the variables of your presentation as you can. And remember, it never hurts to ASK FOR WHAT YOU WANT, as far in advance as possible. Even if they say no, you then have the chance to practice your presentation with the variables youll encounter when you get there. Here are some commonly occurring situations to consider:

- I feel lost in space standing up there! Ask if its okay to sit and have a more informal atmosphere for your presentation. Youll feel more grounded and your knees wont shake so visibly.

- All those faces staring up at meyikes! Ask if the lights can be dimmed. Or weave in a video component that requires the lights to be dimmed!

- I cant think straight and I keep losing my place! Design your presentation with interactive breaks, if its appropriate. Shift the focus off of you to the group, inviting discussions, for example: What are some of your experiences with this new software?

4. LOVE what youre presenting Even if youre presenting material thats been assigned to you, and not of your own choosing, search for some element or message in it that youre passionate and excited about. Passion is energy and can transmute the chaotic energy of panic into a clean, focused message that really excites your listeners.

5. Get moving! Panic is the classic fight or flight response to perceived danger. Our bodies dump a huge amount of adrenaline into our systems to help us either fight or boogie on out of there. And that adrenaline stays in our bodies for up to 3 hours! Therefore, it will help immeasurably to detox that stuff from your system and release the feel good hormones known as endorphins by moving your body.

- Right before you present, find some private space, such as, your office, a deserted hallway, even a cleaning closet if you have to, and get very physical, very fast for at least one full minute. I find jogging in place or punching the air to be highly effective.

- Earlier in the day of your presentation, exercise vigorously followed by stretching and diaphragmatic breathing. Take a long, brisk walk; an aerobics class; a bike ride, anything that works up a sweat and is a cardio-vascular work-out. Sweating and breathing cleanse the body of excess stress hormones and release endorphins. Youll feel great a lot better and more like your body and voice are under your conscious control.

Finally, consider this perspective: Panic attacks and performance anxiety are often a signal from our unconscious mind that we are not listening to our intuition, or are somehow internally dissonant and not in agreement with what we are doing or saying. I once had a highly perceptive pastoral counselor ask me What if it's God? regarding my panic attacks. That shifted my viewpoint radically! I now regard panic as a loving (albeit insistent!) friend that lets me know when I need to align my words and actions with where my inner spirit is leading me. It is a helpful gauge letting me know if I'm really speaking my truth, or if I'm trying to please others by serving as their mouthpiece. I invite you to ponder the same possibility for yourself.

You CAN learn to manage this condition. With practice, desire, and compassion, you can get your voice back.

As we say in the Theatre, Break a leg on your next presentation!

She teaches successful professionals how to break free from performance anxiety and move ahead in their careers. Look for her e-book, Pull the Plug on Panic: Speak With Confidence, and Keep Your Armpits Dry! due out August 2003. Learn more at www.cdvcoaching.com.