How to Beat Performance Anxiety: Proven Techniques
Recently, I heard a story of a lady who was on her bed in Thailand in December 2004, when suddenly the wall smashed in and she was swept away with multiple broken bones. It was, of course, the Tsunami that killed 225,000 people. She had no idea what it was, what had happened, or what to do.
Like in a tsunami, when it hits, millions of people don’t know what Performance Anxiety is, why it happened, or how to handle it. While it won’t actually kill you it definitely destroy your career as you climb higher and higher. So it is important to get it right.
Last week, I did the Morning Show. This in itself has obvious stresses, but as I began, Kylie (the host) looked incredibly distressed shifted sheepishly the two metres across the couch towards me, pointing to her chest. I had no idea what she was doing. Then I heard someone say ‘the sound isn’t working’ and I was thrust a huge microphone to hold in my hand. Guess what, that didn’t work either! Kylie stopped the show and said we would have to cut to an advertisement break.
They began grabbing microphones from my body and pinning new ones up my jacket and on the back of my pants. Suffice it to say it was stressful. Just when I was all connected, bang, the advertisement finished, and we were back on.
While they told me I was “The ultimate professional,” don’t think I wasn’t. I walked out of there with hands like ice and shaking. I made it. The skills work. Great, I can die happy now.
(If you watch the video below, note it is cut. See if you notice two things that reflect the stress. Firstly, Matt breaks his sentence as he begins. Secondly, my head and eye are momentarily stiff. This resolves quickly, but it stands out like the proverbial dog’s …. to me)
Here are some of the tips for Performance Anxiety. Let me know if any of these are new to you.
Techniques to combat performance anxiety
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When you feel the panic set in, focus on the out breath alone. Focusing on the ‘in’ breath at times of panic can bring massive tension into the body. Think of the accident victim being given a brown paper bag to blow in to. People in crisis are not asked to breathe in. Remember, get the air OUT of your body. Breathe ‘out’.
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This requires you to stand (or sit) up straight. Adopting an open and upright posture allows your breath to actually flow.
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In fact, if you are sitting, perhaps find an excuse to stand as this will help keep the body in its most powerful posture.
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Test your voice. Make sound. Call out to people if it suitable.
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Laugh. Laughing bounces the diaphragm and is the best medicine.
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Go to the toilet. The unconscious mind will assure you that you are desperate for a toilet visit. Go before your conversation/presentation/meeting every time. Then it has nothing to worry about.
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Move. If you can . . .walk. Maybe take that toilet break.
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Wave to people. Stretch your arms when you begin to speak. Getting the elbows off the body is your goal.
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Know the framework of what you are going to say and perhaps have the first sentence ready. Familiarity is essential but remember that memorizing whole paragraphs will never work.
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Use gestures (another favourite area of study for the ancients).
Put all this into a ritual
Let me hear your thoughts.
Every Body Talks – The Morning Show 5th Sep 2024
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Date: 11th September 2024
Gravitas Masterclass Melbourne November 2024
Date: Thursday, 28th November 2024
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Venue: RACV City Melbourne
