How to overcome stage fright and nervousness

How to overcome stage fright and nervousness

How to overcome stage fright and nervousness. When performing on stage or doing certain things, some people are calm in the face of danger, but some people are very scared. , the phenomenon of frequent manual toilet visits has appeared. Let’s take a look at how to overcome stage fright and nervousness. How to overcome stage fright and nervousness 1

1. Adjust your mentality

1. Be confident in yourself and believe that you can become an excellent speaker.

2. You must know that no one in the audience is specifically here to see you embarrassed, and what you have to do is to share your interesting and meaningful knowledge with them.

2. Make adequate preparations

1. Prepare your speech carefully, understand the logic of the speech, and memorize the content along the way instead of memorizing it by rote.

2. Practice more, find a free time every day, practice in fragments, and modify it in time if you find any shortcomings.

3. Prepare some short jokes or jokes, and use them to liven up the atmosphere and relax yourself when you forget your words or are nervous.

4. If possible, go to the venue in advance to familiarize yourself with the environment, which will give you a good idea of ??the speech environment.

3. Be calm on stage

1. During the speech, if you forget something, don’t be nervous and jump directly to the bottom. content, the audience may not notice your mistake.

2. The speaking speed should not be too fast, and should be accompanied by pauses. When the audience hears you clearly, they can also understand the key points you want to express.

3. Looking directly at the audience will make you nervous and embarrassed. At this time, you can choose to look away.

4. The opening is very important. A good opening can attract the audience and make them interested in your next speech.

The best way to eliminate stage fright is to face him, do your homework, build up your confidence, and have a good attitude. With some tips, you can effectively solve the problem of stage fright. .

Among them, the stage is also an important factor. Frequent speeches on stage can help you adapt to the speaking environment. Nanyi Media is a professional small host training platform, with multiple opportunities to perform on stage every semester. Activities such as research camps, free public welfare classes and parent salons are held from time to time, which can maximize children's speech skills.

As children grow, they need to be constantly given encouragement and honor so that their sense of achievement is within reach. The National Youth Broadcasting and Hosting Grade Examination is currently recruiting, giving children a stage to affirm themselves. Finally, I hope that everyone can overcome their psychological fear when going on stage and become an excellent speaker. How to Overcome Stage Fright and Nervousness 2

Accumulate experience in public speaking

For most junior speakers, stage fright mainly comes from the fear of the unknown. The more you know about speaking, the less threatening this fear will be. Even if you have little speaking experience before participating in the "2nd Century Cup" competition, you will gradually gain confidence after experiencing the ocean liner competition. Of course, the road to self-confidence can sometimes be rocky. Learning how to speak is similar to learning any other skill—it’s all about trial and error. The more experience you gain, the less fear you have of speaking, until eventually your fear is replaced by a healthy sense of nervousness before speaking.

Be fully prepared for your speech

Just like an actor who needs to rehearse a role over and over again until he is satisfied with it, your confidence in speaking will also increase with the adequacy of your preparation. And improve. In fact, one speaking consultant once assessed that adequate preparation can eliminate 75% of stage fright.

Imagine that when the competition comes, you have a good speech topic that you have prepared and have researched it very thoroughly. After repeated writing and revision, your speech is now as brilliant as a carefully polished gem. Yiyi; you have practiced it so many times that you can express it fluently and emotionally, with good eye contact; in this case, how can you not be confident in your success?

Stay Positive

When you believe you can do something, you will usually succeed. On the other hand, if you always predict doomed failure and disaster, you will almost always get this result. This is especially true for speeches. Speakers who deny themselves are more likely to be defeated by stage fright than speakers who affirm themselves.

Here are some ways to help you turn negative thoughts into positive ones as you prepare for your speech:

Negative Thought: I am not a great speaker.

Positive thoughts: No one is perfect, and my speech level continues to improve every time I give a speech.

Negative Thoughts: I get nervous when I give a speech.

Positive thinking: Everyone gets nervous. If others can handle it, so can I.

Negative Thought: No one cares what I say.

Positive Thoughts: I have a good topic and am well prepared, of course they will be interested.

Although turning negative thoughts into positive thoughts cannot completely drive away tension, it can help you control your tension and focus on expressing your thoughts instead of worrying about your own Fear and Anxiety

Use the power of visualization to mentally picture yourself delivering a successful speech

Visualization is used by athletes, musicians, actors, and speakers , an effective way to improve performance levels under pressure. The key to visualization is to create a vivid mental image of yourself delivering a successful presentation. Imagine you are standing in an auditorium about to give a speech. See yourself calmly and confidently standing behind the podium, looking at the audience, and starting your speech with a firm, clear voice. The audience will gradually be deeply attracted by the content of your speech, and your confidence will also increase. The moment comes when the speech is over and you think you have given your best performance to the audience. Imagine that you feel a sense of accomplishment at this moment.

As you imagine these scenarios in your mind, don’t lose touch with reality, but focus on the areas where you excelled in your presentation and make sure they are not eroded by the imagined failures. If there is a part of your speech that you find difficult, imagine yourself completing that part of your speech fluently and smoothly without any stumbles. The clearer the picture is in your mind, the easier it will be for you to succeed. Just like you need to physically practice your speech over and over again, this kind of mental rehearsal needs to be repeated many times in the days leading up to the speech. Although this does not guarantee that everything will happen as you expected, it can indeed help you effectively control your nervousness and give a successful speech when used together with other methods to overcome stage fright.

Remember that most of the tension you feel internally is difficult for others to detect.

“Your nervous system can cause a huge shock to your body,” says one Experienced speakers say, “But your audience can only see a faint hint of it.” Even if your palms are sweating and your heart is racing, your audience may have a hard time realizing how nervous you are, especially if you’re trying your best to stay calm. When you are calm and confident. Most of the time, when participating students reveal their feelings about speaking, they will say: "I was so nervous, I thought I was going to die." Such descriptions surprised the audience. In their eyes, the player looked extremely calm and confident. Knowing this will help you face your audience more calmly and confidently.

Notes

While waiting to play, quietly tense and relax your hand or leg muscles. This will help you release excess adrenaline and relieve tension;

Take a few slow, deep breaths before speaking. Taking deep breaths can help you break the stress cycle and calm your frayed nerves.

Focus on preparing the introduction of your speech. Research shows that a speaker’s nervousness is significantly relieved thirty seconds after a speech begins.

Once you finish the introduction, you'll find the rest of the journey much smoother.

Focus on connecting with your audience’s thoughts rather than worrying about your own nerves. If you are fully immersed in your presentation, your audience will be too. How to Overcome Stage Fright and Nervousness 3

Confidence Suggestion Method

Speakers should not think too much about the factors that may cause the failure of the speech before going on stage, such as "Don't be nervous or afraid", "I What should I do if I forget the words of my speech?", "What should I do if the audience laughs at me?" and so on. This kind of negative self-suggestion often leads to a failed ending. In real life, we often see this scene: a baby is holding a glass cup in his hand. The mother is particularly worried that the baby will break the cup, so she says to the baby: "Don't break it." Don’t break it, don’t break it!” It ended up being broken. What’s even more interesting is that at night, the mother told the baby not to wet the bed, not to wet the bed, and never wet the bed! What was the result? He wet the bed again.

Why is this? From a psychological point of view, the human subconscious cannot distinguish between right and wrong, correct or incorrect. It only accepts positive information. Negative messages such as "Don't break things, don't wet the bed, don't be nervous, don't be afraid" are all rejected. The subconscious mind only accepts the positive messages of breaking things, wetting the bed, being nervous and afraid.

Therefore, speakers must be confident in the subject matter and effect of their speeches, and they must also mentally encourage themselves to strive for success. Speakers can repeatedly hint and stimulate themselves with the following positive words: "The content of my speech is of great value to the audience, and the audience will definitely like it"; "I am very familiar with this type of speech subject matter, and I will definitely succeed." ; "I'm very well prepared," etc. Every time before giving a speech, I hint to myself: I will speak well and successfully, and the audience will enjoy listening to my speech very much. Imagine the audience's thunderous applause at the end of the speech, a moving and passionate scene. This method works for me time and time again.

Outline Memory Method

Beginner speakers often regard the ability to recite a speech as a sign of adequate preparation. Memorization may be a necessary preparation method for beginning speakers. However, recitation relies on mechanical memory. Memorizing word for word not only consumes a lot of time for the speaker, but also easily causes psychological paralysis of the speaker. During the actual speech process, once the speaker's train of thought is interrupted due to stage fright, audience commotion, equipment failure, etc., the chain of mechanical memory is often cut off, and the speaker's mind will go blank, causing the speech to pause. In addition, simply reciting and memorizing can easily form a mechanical and monotonous "endorsement" rhythm, losing the passion and human touch that a speech should have.

Churchill, the famous politician and speaker, often recited speeches and then delivered them when he was young. During a speech at a congressional meeting, Churchill suddenly forgot the following sentence. He kept repeating the last sentence to no avail, and finally had to return to his seat with a blushing face. From then on, Churchill gave up the method of preparing speeches by memorizing them.

For most speeches, we advocate using the outline-point mnemonization method. The general procedure for memorizing the key points of the outline is: first, take notes on the topic, arguments, examples and data of the speech, and finally organize them into cards that are easy to read. Then, think deeply about, compare and add to the material on the notes or cards, and compile a rough outline of the speech, with the subtitles of each paragraph noted in the outline. Finally, add important concepts, definitions, data, names of people, places and key words in order under the subtitles of each paragraph. At this point, a speech outline is basically completed. In the process of organizing speech materials and arranging the outline, the speaker should repeatedly think about and familiarize himself with the content of his speech, and only use the speech outline as a reminder for memory when giving a speech.

Eye training method

Beginner speakers are often afraid of making eye contact with the audience, so they lower their heads, raise their heads, turn sideways and other incorrect postures that affect the effectiveness of their speeches. The speaker faces the addressee squarely, not only out of politeness of the speaker, but more importantly, because of the need for all-round interaction between the speaker and the audience. Beginner speakers may wish to train as follows: Find someone to look at you, and do not speak during the process.

Or it can be like what I did when I first learned to speak. When I take a walk in the morning, I often deliberately pass by the aunts who are participating in the morning dance dance practice. I communicate with them with my eyes and imagine that I am giving a speech to them. Every time I take the subway and people move up, I look into their eyes and imagine what kind of eyes I should use to communicate with them if I am giving a speech to them. In the training classes of the "Special Public Speaking Training Camp", I also require students to do eye contact training. Once you develop a habit of being down there, it becomes very natural to go on stage and watch the audience.

Breathing Regulation

Moderate deep breathing can help relieve tension, anxiety, and boredom. When a speaker suffers from stage fright on the spot, he or she can use the deep breathing method for psychological and physiological adjustment: the speaker relaxes his whole body, shifts his gaze to the distant scenery, and takes slow deep abdominal breaths, five to ten times, or even more times, depending on the situation. . Many athletes, singers, and hosts also take deep breaths to regulate their emotions when they go on stage. In fact, this is called the attention shifting method in psychology. I used to focus on worrying, but now I just shift my focus to taking deep breaths to relax and calm myself down.

How to adjust your movements

When you are nervous on stage, you will find that all the muscles in your body are tightened and stretched tightly. At this time, if you change your movements and postures, you will Directly reduce your tension level. Or clench your fists, hold them no longer tight and then relax. Practice this repeatedly, and your body will slowly relax after doing it a few more times.

There is another traditional method. Some hosts told me when they participated in my training that no one taught them how to overcome nervousness at the beginning. Whenever they were nervous, they pinched themselves hard and they could be dispersed immediately. Or divert attention. These methods my friends are very simple and practical, you might as well try them.

Focus on what you are saying

To focus on what you are saying means to focus all your attention on the content of your speech, rather than on how the audience evaluates me and what they think of me. impression. In fact, the highest state of speech is to forget yourself, face the audience, and focus on what you are saying.

Focusing on what you are saying is actually a way to shift your attention. We often feel nervous when facing an audience, but we are not nervous when speaking. Therefore, if we focus all our attention on the speech itself and have no time to consider the audience's reaction and no time to pay attention to the audience, our nervousness will naturally be reduced.

Pre-teaching practice method

Compared with the previous methods, it is more important to teach more and practice more to accumulate successful experience. If you tell it once, you will definitely be able to control yourself more and more. If you tell it ten, thirty, or fifty times, you will definitely be able to control yourself more and more.

There are two ways to practice pre-lecture:

First, in order to correct pronunciation, exercise the ability to choose words and sentences, and train body language, the speaker can compose a speech topic or imitate it Speeches by famous people are practiced alone in a secluded place. The famous speaker and the 16th President of the United States, Lincoln, often imitated the speeches of lawyers and missionaries in his youth, practicing repeatedly in the forest and cornfields alone.

Second, in order to participate in formal speech contests or deliver speeches at high-level conferences, it is necessary to give trial lectures. It is best to invite some relatives and friends to serve as listeners for this kind of trial lecture. On the one hand, you can simulate the atmosphere of the scene, and on the other hand, you can listen to the opinions and suggestions of relatives and friends.

I myself often practice my speeches when I go for a walk in the morning and evening. More often than not, I practice in front of a large mirror in my office before giving a formal speech. This allows for better adjustment of facial expressions, gestures and other body language.

A large number of pre-speech exercises can help speakers build full confidence, and also make it easier for them to perform better and avoid panic caused by insufficient preparation or inability to adapt to the speech environment. There is an old Chinese saying that practice makes perfect, and this is the truth.

Training:

Create your own personal action plan for controlling fear. For example: If your voice shakes before you speak, tell yourself that you should practice taking deep breaths before you next speak. Write your action plan on an index card and study it before each presentation.