For many the mere thought of standing before an audience sends shivers up and down their spine. They imagine the eyes of the audience looking at them and they break out into a cold sweat. Public speaking, while rarely life threatening, can feel paralyzing in the moment. But let’s juxtapose this with fears that involve very real dangers: severe weather.

My home is in Michigan, and we get our fair share of winter weather. Weather ranging from a few flurries to several inches with blowing, drifting and white-out conditions; this is dangerous, and lives have been lost. Over the years I’ve driven in some scary road conditions and I’m happy to report without crashing my car. However, those times did create a stress response in my body.

The Stress Response:

When faced with potential danger we enter fight-or-flight mode, a state of heightened alert known as the stress response. This physiological reaction is designed to help us survive in the face of danger. When driving in treacherous winter weather, for example, your brain perceives the icy roads and limited visibility as threats.

This perception triggers the release of stress hormones such as adrenaline and cortisol. As a result:

• Your heart rate increases and pumps more blood to vital organs and muscles.

• Your breathing becomes rapid to supply more oxygen to your body.

• Your muscles tense up, preparing for quick reactions.

• Your senses become sharper, improving your awareness of your surroundings.

These changes are meant to help you respond swiftly to avoid potential hazards, like skidding on ice or navigating through a snowstorm. While this response is helpful in immediate danger, it can also lead to physical and mental exhaustion if experienced too frequently or for prolonged periods.

It's not just physical threats that can trigger this stress response. Imagine standing on stage in front of an audience or being on camera, knowing all eyes are on you. Even though there's no immediate physical danger, the fear of judgment, embarrassment, or failure can create a similar stress response. Your heart races, your palms sweat, and your mind might go blank—all because your brain perceives this situation as a threat.

Navigating the Spotlight:

Unlike severe weather, where preparation can involve practical steps like carrying emergency supplies or avoiding travel, preparing for public speaking or being on camera involves managing internal fears. Here are some strategies to help ease the anxiety:

1. Preparation is Key:

   • Know your material and practice, practice, practice to reduce the chances of forgetting important points.

2. Visualization:

   • Imagine yourself delivering your speech successfully. Picture the audience applauding and see yourself staying calm and collected.

3. Breathing:

   • Breath in for 3 counts, hold for 4 counts and exhale for 5 counts to calm your nervous system and reduce anxiety.

4. Positive Mantra:

   • Replace negative thoughts with positive affirmations. Remind yourself that you are well-prepared and capable.

5. Engage with the Audience:

   • Focus on connecting with your audience rather than on your own fears. Engaging with them can help shift your attention away from your anxiety.

By managing stress in both physical and psychological contexts, we can better face our fears, whether it's navigating a snowstorm or stepping onto a stage.

Do you have an important presentation coming up and need some help in letting go of the fear?  Let’s schedule a call to see if what I do is right for you. Click here now.