Anxiety and Presentations are not friends. Feeling anxious about a presentation is a natural defense reaction. But, it should not get to an unhealthy level. Symptoms of Stress and Anxiety range from rapid breathing, headaches, sweating, or even fatigue. You can read more about this in an article from Healthline.
Work from Home due to #Coronavirus has had a compound effect on our stress and anxiety levels. The #15minutes4me online stress test had millions going to TikTok to share their stress level results. I also came across a recent study done by Duke-NUS Medical School which showed that 1 out 3 adults are depressed and anxious. Shocking!
Early in my career, I would really struggle to sleep the night before a big presentation. My mind was filled with random thoughts, doubts, and even fear. This anxiety had a spiral effect pulling down my confidence. Needless to say, my presentations didn't go well.
With much trial and error, I found a few very effective ways to manage my anxiety levels. Here are my top 5 tips to reduce anxiety before a big presentation:
Breathe
As simple as it sounds, many of us forget that our bodies and mind need fresh oxygenated air. Be conscious of this and try a few breathing techniques, especially before your presentation starts. You will be amazed at how it helps with focus and reducing anxiety. I do a 15-minute daily yoga ritual which includes deep breathing and meditation. Try to do this in the morning, on an empty tummy, and see the difference.
Write down your thoughts
Negative thoughts, fears, and uncertainties are like dark clouds. If you want to get rid of them, then write them down. Problems might seem larger in our head than reality. . Once on paper, you can do something about it.
Make an action plan
For each item on your list of negative thoughts, put a solution or action. Think of what you can do to improve and even eliminate it from the list. This is the best anxiety help.
Exercise
One of the best home remedies for anxiety is exercise. Aerobic exercise can help boost the metabolism and relax your mind and body. Read this article Harvard Health Publishing on the benefits of exercise in managing stress and anxiety levels. Last year, I started following a great YouTube channel called HASFIT with really easy-to-follow HIIT workouts. I love to challenge myself and have improved significantly in the last 12 months.
Positive surroundings
Work from home brings new challenges in managing stress and anxiety. Find yourself a separate, comfortable space to work from. Try to keep the clutter away, put on a calming music track before your presentation and even try some essential oils for anxiety such as Lavender.
To Untangle your Anxiety, start first by acknowledging what is creating it in the first place. Keep a positive mindset throughout and know that every problem has a solution.
What are some ways you manage anxiety and stress, especially before a big presentation? I would love to hear your thoughts and experiences.
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