These are common sense suggestions for optimizing performance. Each item has a marked effect on reducing overall anxiety. Taken together, they can mean the difference between success or a confidence draining experience.
Preparation may not eliminate anxiety, but without it, you risk having anxiety spiral out of control. Familiarize yourself with the space, the time parameters (your place in the program, amount of time allotted, etc.), and practice with notes, props, and visual aids to avoid surprises.
It is much easier to concentrate when you are well rested. The more able you are to focus on your message, the less anxiety you will experience.
It is important to get something into your stomach before a stressful event to keep blood sugar at an optimum level. The brain needs glucose to function properly, and deficiencies lower stress tolerance. Select foods high in protein, since they are slowest to convert to glucose and remain in the bloodstream longer than refined sugars or carbohydrates.
Fighting anxiety does not reduce it. Rather, expect and allow anxiety to surface, get involved with your message, and anxiety will lessen on its own.
Communication is a visual as well as verbal medium, so it is important to look presentable. Sloppy appearance heightens anxiety.
Rushing creates undue stress and may cause anxiety to spiral to panic levels. Avoid this by planning ahead and leaving for your destination a few minutes early.
While waiting for your turn to speak, focus on something in the present — listen to what is being said, observe the colors in the room, notice what people are wearing. Do not go over your presentation in your head. If you are not prepared, it will not help; and if you are, it only increases anxiety.
Do what the situation allows. Breathing and stretching have a relaxing effect, and vocalizing warms up the voice.
Do not schedule other stressful activities on the same day as your presentation unless it is unavoidable. Postpone the difficult conversation or stressful meeting to another time to avoid stress overload.
Forgo any situation that causes extreme anxiety unless it is absolutely mandatory. Work on your fear in manageable steps. Forcing yourself into situations that are too challenging may undermine confidence and slow progress. What is not manageable today will become manageable with practice.
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