#no matter what i should focus on getting better hydrated this weekend beforehand

[shoutsindwarvish]

my synagogue needs volunteers to usher on yom kippur and i feel drawn to help out but i’d need to get there at 8:30am

day is already going to be long and that’s adding two additional hours to being in shul…can’t decide if i’ll regret it or not :/

[calorieworkouts]

26 Pro Tips to Push Past Every Single Running Roadblock

There's something novice, skilled, and also professional runners share: Most of us hit obstacles when it pertains to training, as well as we have actually all hit a wall (or more or three) on race day. While prep work is crucial, there are numerous aspects out of our control, from weather condition to stand concerns to muscular tissue aches, that could impact even the best-laid strategies. But how you survive these reduced moments is exactly what can make or damage your race.

Thanks to Hoka One One, we recently got the opportunity to chat with professional runners at the Ultra Trail du Mont-Blanc (UTMB) single-stage mountain ultramarathon. The 106-mile program is recognized for being among the hardest, traversing with the Swiss, French, and Italian Alps. Understanding that these professional athletes have covered more miles compared to the majority of us might even think of running (or want to run) in our lifetimes, we understood they've also experienced more obstructions as well as strike even more wall surfaces than most runners. Who better to get guidance from for times when the going gets tough?

When you do not really feel like going for a training run ...

Scrap the original plan.

" I regroup and also have an additional cup of coffee. Maybe today isn't the day to do the mileage I originally planned, so I just aim to obtain out the door as well as see how I really feel. And normally when I begin, my mood adjustments as well as I rejoice I obtained out there." -- Magda Boulet, linked for 17th location in UTMB

Start with just a walk.

" If I don't seem like it, I'll just put my shoes on as well as begin strolling. I at some point state to myself, 'Well, I'm not going to stroll this,' as well as I pick it up to a run. At the end I rejoice I did." -- Jim Walmsley, Fifth location in UTMB

Set a goal and maintain it in mind.

" For me it's about setting an objective. So I register for a race or establish a goal for the future. If I have a goal, it's less complicated to obtain out the door and also train." -- Hayden Hawks, 1st location in CCC (Courmayeur Champex Chamonix, a 63-mile race, the same weekend break as UTMB)

Remind on your own just how you'll really feel post run.

" I constantly inform myself that I never are sorry for a follow I do it. When you begin moving you feel better. You exercised, which's healthy for your body and also mind. It aids to strengthen your self-discipline for the future, and the more you do, the better you execute. And also it likewise makes you feel more powerful emotionally." —Sage Canaday, UTMB finisher

When you don't have a great deal of time, yet you need to enter some miles ...

Even a short run counts.

"Something is much better than nothing. Also if you just compete 15 to 20 mins, you got your heart price up as well as profited. Tell on your own you'll go a short distance, as well as maybe you'll wind up going longer." —Sage Canaday

Schedule your face your planner.

" I always set up out my day the night before. Whenever I have totally free time-- whether it's 20 mins or a hr home window-- I run after that. I tell myself I won't have the ability to do this later as well as that motivates me. Plus, running is the moment when I can enjoy the day as well as not think about all the other stress on the planet around me. It helps me to recognize that the run will benefit me the remainder of the day." —Hayden Hawks

A half hr is greater than enough.

"There is a magic Thirty Minutes of workout that helps you preserve your fitness degree. You'll still improve, however slower. Which 30-minute window additionally has the least quantity of risk for injury. So if you have the Thirty Minutes, get the Thirty Minutes in-- even if it's throughout lunch." —Magda Boulet

Running can aid soothe stress.

" This can be one of the biggest barriers, but it assists me understanding exactly how happy I want a run, as well as the anxiety is off my shoulders. I aim to intend it right into my schedule so I dedicate to it." —Jim Walmsley

When the race mileage is weighing on your mind ...

Make smaller goals.

" It's daunting when you think regarding it as one large goal, however not if you simplify into smaller accomplishable objectives. When you accomplish the little goals, you'll believe 'look, I did this,' and it will certainly motivate you to maintain going." —Jim Walmsley

Prep work is the key to success.

"I advise myself that all I have to do is what I did in training. I have actually done race simulations, I have actually run in the gear, I've run similar otherwise the same courses, so all the job is done beforehand. My train told me one-time that if I did the training and I prepared myself like I should, all I had to do was mix in affordable juices as well as after that I'm unstoppable." —Hayden Hawks

Keep yourself busy.

"I aim to stay busy as well as focus on various other points like job. I try not to overthink it, but I understand eventually throughout the race it will hit me. In that minute, I simply remind myself that I'm fully commited and I'm going to take this journey and learn more about myself." —Magda Boulet

Fret about just what you could control.

"It's a lengthy distance no issue if it's your first time running it or you've run it sometimes before. So think about it in variables that you can control. Consider the equipment. Believe concerning the views you'll reach appreciate. Break down the program by aide terminal. Don't consider all of it at as soon as." —Sage Canaday

When you hit a wall…

Know you're not alone.

"I advise myself that everyone has ups and downs during the race. There will be a point when I intend to stop, but if I have the self-control to push though the negative spots, I recognize it can not obtain any kind of worse and also I could really feel better later in the race." —Sage Canaday

Provide the race regard as well as finish.

"I was running a 50-miler and struck a wall around mile 30/35 as well as was having really bad tummy problems. I considered dropping out, yet decided to complete. I was nearly strolling the last 15 miles and as a pro professional athlete, that's tough. It's actually difficult to understand you will not win yet you'll complete, which's just what matters on that day. As I was walking down the goal, a lot of people gave me respect and also were so delighted for me. It has aided me since then. Whatever you do, end up the race. Give the race the regard it is entitled to." —Hayden Hawks

Remember that it's temporary.

" It's unpreventable to have ups and down in a long race. Normally those minutes pass. Remember you won't get to the coating line by decreasing since the goal isn't going anywhere. Problem-solve with what you're doing in the moment." —Jim Walmsley

Change up your goals.

"You could constantly withdraw on pace as well as collect yourself. The majority of the moment that works. Resetting objectives even in the middle of the race is ALRIGHT in order to get to the goal. Quiting due to the fact that it's tough is the largest regret." —Magda Boulet

When you're starting to feel dried ...

Consume alcohol even when you're not thirsty.

"I do tiny amounts of liquid regularly. It helps me stay psychologically sharp I look out and make better choices. During the night it can be hard to drink, but it's still important. If you go big chunks of time without liquids then aim to consume a lot, you can't process it." —Magda Boulet

Take small sips.

"I sip mild temperature level water-- nothing as well cold-- and also I put water on my back to attempt to bring my body temperature level down. I've attempted to put away cool water prior to and also had belly concerns from it. I additionally bring mini muffins on me." —Hayden Hawks

Mix it up.

"Your preference changes a great deal throughout a race and also you typically do obtain dehydrated. It assists to have an assistance crew with or to lug whole lots of different pleasant and salty drink choices. Do not simply drink ordinary water." —Sage Canaday

When your tummy begins to break down ...

Go when you need to go.

"Bowel movement if you have to and fart if you need to. Don't hesitate to let a digestive tract motion occur. If you do not, you'll really feel bottled up and you'll have a poor run." —Jim Walmsley

Lay off the sugar.

"It's generally a hydration issue. If you're nauseous, you have actually probably had too much sugar also quickly. Attempt to eat more salty foods and also starchy foods like potato chips or soup broth." —Sage Canaday

Reset with H2O.

"GI concerns can be associated with multiple aspects, so reassess as well as do a procedure of elimination. I generally go back to simply consuming water and also use that to reset. Get water in, and if you respond well to that, include on from there-- sports beverages or gels." —Magda Boulet

Don't stop fueling.

"When you're unwell or bonking, you wish to stop absorbing gas, however you will not make it to the finish if you stop. Even if you're requiring it down, it's much better than not taking in anything at all." —Hayden Hawks

When you start to obtain way too much in your own head ...

Adjust your gear.

"Sometimes I turn my sunglasses up and down to obtain a various perspective as well as see differently-- that's my psychological technique. Or if I'm tired on the uphills, I may change how often I change from power hiking [or walking] versus actually attempting to run, because it functions muscle mass in a different way. Or I'll grasp my posts a little in a different way. Little things to aim to obtain revitalized." —Sage Canaday

One foot in front of the other.

"If you're bashed literally, the largest thing that has always assisted me is to constantly be moving onward. Also if I have to crawl or stroll, just keep moving ahead. As soon as you stop, your mind leaves it as well as whatever begins crashing." —Hayden Hawks

Just breathe.

"Typically when things go wrong, you get nervous and your breathing is off, as well as you might not also discover. You should decrease your heart rate. I've learnt how to do lion's breath in yoga. You breathe out a loud sound to assist reset things. It's weird to do alongside people, however it's also enjoyable and also strikes restart on your breathing." —Magda Boulet

[trendingnewsb]

How to Overcome the Fear of Public Speaking (A Step-by-Step Guide)

You’re standing behind the curtain, just about to make your way on stage to face the many faces half-shrouded in darkness in front of you. As you move towards the spotlight, your body starts to feel heavier with each step. A familiar thump echoes throughout your body – your heartbeat has gone off the charts.

Don’t worry, you’re not the only one with glossophobia(also known as speech anxiety or the fear of speaking to large crowds). Sometimes, the anxiety happens long before you even stand on stage.

Your body’s defence mechanism responds by causing a part of your brain to release adrenaline into your blood – the same chemical that gets released as if you were being chased by a lion.

Here’s a step-by-step guide to help you overcome your fear of public speaking:

1. Prepare yourself mentally and physically

According to experts, we’re built to display anxiety and to recognize it in others. If your body and mind are anxious, your audience will notice. Hence, it’s important to prepare yourself before the big show so that you arrive on stage confident, collected and ready.

“Your outside world is a reflection of your inside world. What goes on in the inside, shows on the outside.” – Bob Proctor

Exercising lightly before a presentation helps get your blood circulating and sends oxygen to the brain. Mental exercises, on the other hand, can help calm the mind and nerves. Here are some useful ways to calm your racing heart when you start to feel the butterflies in your stomach:

Warming up

If you’re nervous, chances are your body will feel the same way. Your body gets tense, your muscles feel tight or you’re breaking in cold sweat. The audience will notice you are nervous.

If you observe that this is exactly what is happening to you minutes before a speech, do a couple of stretches to loosen and relax your body. It’s better to warm up before every speech as it helps to increase the functional potential of the body as a whole. Not only that, it increases muscle efficiency, improves reaction time and your movements.

Here are some exercises to loosen up your body before show time:

Neck and shoulder rolls – This helps relieve upper body muscle tension and pressure as the rolls focus on rotating the head and shoulders, loosening the muscle. Stress and anxiety can make us rigid within this area which can make you feel agitated, especially when standing.

Arm stretches – We often use this part of our muscles during a speech or presentation through our hand gestures and movements. Stretching these muscles can reduce arm fatigue, loosen you up and improve your body language range.

Waist twists – Place your hands on your hips and rotate your waist in a circular motion. This exercise focuses on loosening the abdominal and lower back regions which is essential as it can cause discomfort and pain, further amplifying any anxieties you may experience.

Stay hydrated

Ever felt parched seconds before speaking? And then coming up on stage sounding raspy and scratchy in front of the audience? This happens because the adrenaline from stage fright causes your mouth to feel dried out.

To prevent all that, it’s essential we stay adequately hydrated before a speech. A sip of water will do the trick. However, do drink in moderation so that you won’t need to go to the bathroom constantly.

Try to avoid sugary beverages and caffeine, since it’s a diuretic – meaning you’ll feel thirstier. It will also amplify your anxiety which prevents you from speaking smoothly.

Meditate

Meditation is well-known as a powerful tool to calm the mind. ABC’s Dan Harris, co-anchor of Nightline and Good Morning America weekend and author of the book titled10% Happier , recommends that meditation can help individuals to feel significantly calmer, faster.

Meditation is like a workout for your mind. It gives you the strength and focus to filter out the negativity and distractions with words of encouragement, confidence and strength.

Mindfulness meditation, in particular, is a popular method to calm yourself before going up on the big stage. The practice involves sitting comfortably, focusing on your breathing and then bringing your mind’s attention to the present without drifting into concerns about the past or future – which likely includes floundering on stage.

Here’s a nice example of guided meditation before public speaking:

2. Focus on your goal

One thing people with a fear of public speaking have in common is focusing too much on themselves and the possibility of failure.

Do I look funny? What if I can’t remember what to say? Do I look stupid? Will people listen to me? Does anyone care about what I’m talking about?’

Instead of thinking this way, shift your attention to your one true purpose – contributing something of value to your audience.

Decide on the progress you’d like your audience to make after your presentation. Notice their movements and expressions to adapt your speech to ensure that they are having a good time to leave the room as better people.

If your own focus isn’t beneficial and what it should be when you’re speaking, then shift it to what does. This is also key to establishing trust during your presentation as the audience can clearly see that you have their interests at heart.[1]

3. Convert negativity to positivity

There are two sides constantly battling inside of us – one is filled with strength and courage while the other is doubt and insecurities. Which one will you feed?

‘What if I mess up this speech? What if I’m not funny enough? What if I forget what to say?’

It’s no wonder why many of us are uncomfortable giving a presentation. All we do is bring ourselves down before we got a chance to prove ourselves. This is also known as a self-fulfilling prophecy – a belief that comes true because we are acting as if it already is. If you think you’re incompetent, then it will eventually become true.

Motivational coaches tout that positive mantras and affirmations tend to boost your confidents for the moments that matter most. Say to yourself: “I’ll ace this speech and I can do it!”

Take advantage of your adrenaline rush to encourage positive outcome rather than thinking of the negative ‘what ifs’.

Here’s a video of Psychologist Kelly McGonigal who encourages her audience to turn stress into something positive as well as provide methods on how to cope with it:

4. Understand your content

Knowing your content at your fingertips helps reduce your anxiety because there is one less thing to worry about. One way to get there is to practice numerous times before your actual speech.

However, memorizing your script word-for-word is not encouraged. You can end up freezing should you forget something. You’ll also risk sounding unnatural and less approachable.

“No amount of reading or memorizing will make you successful in life. It is the understanding and the application of wise thought that counts.” – Bob Proctor

Many people unconsciously make the mistake of reading from their slides or memorizing their script word-for-word without understanding their content – a definite way to stress themselves out.

Understanding your speech flow and content makes it easier for you to convert ideas and concepts into your own words which you can then clearly explain to others in a conversational manner. Designing your slides to include text prompts is also an easy hack to ensure you get to quickly recall your flow when your mind goes blank.[2]

One way to understand is to memorize the over-arching concepts or ideas in your pitch. It helps you speak more naturally and let your personality shine through. It’s almost like taking your audience on a journey with a few key milestones.

5. Practice makes perfect

Like most people, many of us are not naturally attuned to public speaking. Rarely do individuals walk up to a large audience and present flawlessly without any research and preparation.

In fact, some of the top presenters make it look easy during showtime because they have spent countless hours behind-the-scenes in deep practice. Even great speakers like the late John F. Kennedy would spend months preparing his speech beforehand.

Public speaking, like any other skill, requires practice – whether it be practicing your speech countless of times in front of a mirror or making notes. As the saying goes, practice makes perfect!

6. Be authentic

There’s nothing wrong with feeling stressed before going up to speak in front of an audience.

Many people fear public speaking because they fear others will judge them for showing their true, vulnerable self. However, vulnerability can sometimes help you come across as more authentic and relatable as a speaker.

Drop the pretence of trying to act or speak like someone else and you’ll find that it’s worth the risk. You become more genuine, flexible and spontaneous, which makes it easier to handle unpredictable situations – whether it’s getting tough questions from the crowd or experiencing an unexpected technical difficulty.

To find out your authentic style of speaking is easy. Just pick a topic or issue you are passionate about and discuss this like you normally would with a close family or friend. It is like having a conversation with someone in a personal one-to-one setting. A great way to do this on stage is to select a random audience member(with a hopefully calming face) and speak to a single person at a time during your speech. You’ll find that it’s easier trying to connect to one person at a time than a whole room.

With that said, being comfortable enough to be yourself in front of others may take a little time and some experience, depending how comfortable you are with being yourself in front of others. But once you embrace it, stage fright will not be as intimidating as you initially thought.

Presenters like Barack Obama are a prime example of a genuine and passionate speaker:

7. Post speech evaluation

Last but not the least, if you’ve done public speaking and have been scarred from a bad experience, try seeing it as a lesson learned to improve yourself as a speaker.

Don’t beat yourself up after a presentation

We are the hardest on ourselves and it’s good to be. But when you finish delivering your speech or presentation, give yourself some recognition and a pat on the back.

You managed to finish whatever you had to do and did not give up. You did not let your fears and insecurities get to you. Take a little more pride in your work and believe in yourself.

Improve your next speech

As mentioned before, practice does make perfect. If you want to improve your public speaking skills, try asking someone to film you during a speech or presentation. Afterwards, watch and observe what you can do to improve yourself next time.

Here are some questions you can ask yourself after every speech:

How did I do?

Are there any areas for improvement?

Did I sound or look stressed?

Did I stumble on my words? Why?

Was I saying “um” too often?

How was the flow of the speech?

Write everything you observed down and keep practicing and improving. In time, you’ll be able to better manage your fears of public speaking and appear more confident when it counts.

If you want even more tips about public speaking or delivering a great presentation, check out these articles too:

How to Give a Presentation Like a Pro

10 Tips for More Effective PowerPoint Presentations

Tricks to Deliver an Impressive Presentation Every Time

Reference

[1]^High Spark: 4 Ways to Establish Trust In Your Presentation or Sales Pitch[2]^High Spark: Presentation Design Hacks: 5 Ways to Look Like a Pro Fast

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[trendingnewsb]

How to Overcome the Fear of Public Speaking (A Step-by-Step Guide)

You’re standing behind the curtain, just about to make your way on stage to face the many faces half-shrouded in darkness in front of you. As you move towards the spotlight, your body starts to feel heavier with each step. A familiar thump echoes throughout your body – your heartbeat has gone off the charts.

Don’t worry, you’re not the only one with glossophobia(also known as speech anxiety or the fear of speaking to large crowds). Sometimes, the anxiety happens long before you even stand on stage.

Your body’s defence mechanism responds by causing a part of your brain to release adrenaline into your blood – the same chemical that gets released as if you were being chased by a lion.

Here’s a step-by-step guide to help you overcome your fear of public speaking:

1. Prepare yourself mentally and physically

According to experts, we’re built to display anxiety and to recognize it in others. If your body and mind are anxious, your audience will notice. Hence, it’s important to prepare yourself before the big show so that you arrive on stage confident, collected and ready.

“Your outside world is a reflection of your inside world. What goes on in the inside, shows on the outside.” – Bob Proctor

Exercising lightly before a presentation helps get your blood circulating and sends oxygen to the brain. Mental exercises, on the other hand, can help calm the mind and nerves. Here are some useful ways to calm your racing heart when you start to feel the butterflies in your stomach:

Warming up

If you’re nervous, chances are your body will feel the same way. Your body gets tense, your muscles feel tight or you’re breaking in cold sweat. The audience will notice you are nervous.

If you observe that this is exactly what is happening to you minutes before a speech, do a couple of stretches to loosen and relax your body. It’s better to warm up before every speech as it helps to increase the functional potential of the body as a whole. Not only that, it increases muscle efficiency, improves reaction time and your movements.

Here are some exercises to loosen up your body before show time:

Neck and shoulder rolls – This helps relieve upper body muscle tension and pressure as the rolls focus on rotating the head and shoulders, loosening the muscle. Stress and anxiety can make us rigid within this area which can make you feel agitated, especially when standing.

Arm stretches – We often use this part of our muscles during a speech or presentation through our hand gestures and movements. Stretching these muscles can reduce arm fatigue, loosen you up and improve your body language range.

Waist twists – Place your hands on your hips and rotate your waist in a circular motion. This exercise focuses on loosening the abdominal and lower back regions which is essential as it can cause discomfort and pain, further amplifying any anxieties you may experience.

Stay hydrated

Ever felt parched seconds before speaking? And then coming up on stage sounding raspy and scratchy in front of the audience? This happens because the adrenaline from stage fright causes your mouth to feel dried out.

To prevent all that, it’s essential we stay adequately hydrated before a speech. A sip of water will do the trick. However, do drink in moderation so that you won’t need to go to the bathroom constantly.

Try to avoid sugary beverages and caffeine, since it’s a diuretic – meaning you’ll feel thirstier. It will also amplify your anxiety which prevents you from speaking smoothly.

Meditate

Meditation is well-known as a powerful tool to calm the mind. ABC’s Dan Harris, co-anchor of Nightline and Good Morning America weekend and author of the book titled10% Happier , recommends that meditation can help individuals to feel significantly calmer, faster.

Meditation is like a workout for your mind. It gives you the strength and focus to filter out the negativity and distractions with words of encouragement, confidence and strength.

Mindfulness meditation, in particular, is a popular method to calm yourself before going up on the big stage. The practice involves sitting comfortably, focusing on your breathing and then bringing your mind’s attention to the present without drifting into concerns about the past or future – which likely includes floundering on stage.

Here’s a nice example of guided meditation before public speaking:

2. Focus on your goal

One thing people with a fear of public speaking have in common is focusing too much on themselves and the possibility of failure.

Do I look funny? What if I can’t remember what to say? Do I look stupid? Will people listen to me? Does anyone care about what I’m talking about?’

Instead of thinking this way, shift your attention to your one true purpose – contributing something of value to your audience.

Decide on the progress you’d like your audience to make after your presentation. Notice their movements and expressions to adapt your speech to ensure that they are having a good time to leave the room as better people.

If your own focus isn’t beneficial and what it should be when you’re speaking, then shift it to what does. This is also key to establishing trust during your presentation as the audience can clearly see that you have their interests at heart.[1]

3. Convert negativity to positivity

There are two sides constantly battling inside of us – one is filled with strength and courage while the other is doubt and insecurities. Which one will you feed?

‘What if I mess up this speech? What if I’m not funny enough? What if I forget what to say?’

It’s no wonder why many of us are uncomfortable giving a presentation. All we do is bring ourselves down before we got a chance to prove ourselves. This is also known as a self-fulfilling prophecy – a belief that comes true because we are acting as if it already is. If you think you’re incompetent, then it will eventually become true.

Motivational coaches tout that positive mantras and affirmations tend to boost your confidents for the moments that matter most. Say to yourself: “I’ll ace this speech and I can do it!”

Take advantage of your adrenaline rush to encourage positive outcome rather than thinking of the negative ‘what ifs’.

Here’s a video of Psychologist Kelly McGonigal who encourages her audience to turn stress into something positive as well as provide methods on how to cope with it:

4. Understand your content

Knowing your content at your fingertips helps reduce your anxiety because there is one less thing to worry about. One way to get there is to practice numerous times before your actual speech.

However, memorizing your script word-for-word is not encouraged. You can end up freezing should you forget something. You’ll also risk sounding unnatural and less approachable.

“No amount of reading or memorizing will make you successful in life. It is the understanding and the application of wise thought that counts.” – Bob Proctor

Many people unconsciously make the mistake of reading from their slides or memorizing their script word-for-word without understanding their content – a definite way to stress themselves out.

Understanding your speech flow and content makes it easier for you to convert ideas and concepts into your own words which you can then clearly explain to others in a conversational manner. Designing your slides to include text prompts is also an easy hack to ensure you get to quickly recall your flow when your mind goes blank.[2]

One way to understand is to memorize the over-arching concepts or ideas in your pitch. It helps you speak more naturally and let your personality shine through. It’s almost like taking your audience on a journey with a few key milestones.

5. Practice makes perfect

Like most people, many of us are not naturally attuned to public speaking. Rarely do individuals walk up to a large audience and present flawlessly without any research and preparation.

In fact, some of the top presenters make it look easy during showtime because they have spent countless hours behind-the-scenes in deep practice. Even great speakers like the late John F. Kennedy would spend months preparing his speech beforehand.

Public speaking, like any other skill, requires practice – whether it be practicing your speech countless of times in front of a mirror or making notes. As the saying goes, practice makes perfect!

6. Be authentic

There’s nothing wrong with feeling stressed before going up to speak in front of an audience.

Many people fear public speaking because they fear others will judge them for showing their true, vulnerable self. However, vulnerability can sometimes help you come across as more authentic and relatable as a speaker.

Drop the pretence of trying to act or speak like someone else and you’ll find that it’s worth the risk. You become more genuine, flexible and spontaneous, which makes it easier to handle unpredictable situations – whether it’s getting tough questions from the crowd or experiencing an unexpected technical difficulty.

To find out your authentic style of speaking is easy. Just pick a topic or issue you are passionate about and discuss this like you normally would with a close family or friend. It is like having a conversation with someone in a personal one-to-one setting. A great way to do this on stage is to select a random audience member(with a hopefully calming face) and speak to a single person at a time during your speech. You’ll find that it’s easier trying to connect to one person at a time than a whole room.

With that said, being comfortable enough to be yourself in front of others may take a little time and some experience, depending how comfortable you are with being yourself in front of others. But once you embrace it, stage fright will not be as intimidating as you initially thought.

Presenters like Barack Obama are a prime example of a genuine and passionate speaker:

7. Post speech evaluation

Last but not the least, if you’ve done public speaking and have been scarred from a bad experience, try seeing it as a lesson learned to improve yourself as a speaker.

Don’t beat yourself up after a presentation

We are the hardest on ourselves and it’s good to be. But when you finish delivering your speech or presentation, give yourself some recognition and a pat on the back.

You managed to finish whatever you had to do and did not give up. You did not let your fears and insecurities get to you. Take a little more pride in your work and believe in yourself.

Improve your next speech

As mentioned before, practice does make perfect. If you want to improve your public speaking skills, try asking someone to film you during a speech or presentation. Afterwards, watch and observe what you can do to improve yourself next time.

Here are some questions you can ask yourself after every speech:

How did I do?

Are there any areas for improvement?

Did I sound or look stressed?

Did I stumble on my words? Why?

Was I saying “um” too often?

How was the flow of the speech?

Write everything you observed down and keep practicing and improving. In time, you’ll be able to better manage your fears of public speaking and appear more confident when it counts.

If you want even more tips about public speaking or delivering a great presentation, check out these articles too:

How to Give a Presentation Like a Pro

10 Tips for More Effective PowerPoint Presentations

Tricks to Deliver an Impressive Presentation Every Time

Reference

[1]^High Spark: 4 Ways to Establish Trust In Your Presentation or Sales Pitch[2]^High Spark: Presentation Design Hacks: 5 Ways to Look Like a Pro Fast

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