Taming your Butterflies – How to give a presentation without panic!
I am fully aware that I am not the norm, I like public speaking…..there I have said it, I know that for most this makes me some sort of wierdo! For me I enjoy the standing on the stage, speaking about something I am passionate about, engaging with my audience, having fun. I know, it sounds bonkers, and I definitely didn’t always feel this way.
I will never forget the first time I spoke at a conference; the nerves were awful. I could barely breathe and my heart was pounding so loudly I thought I would forget everything! There is no way around this, it takes time and practice to manage (not overcome) those nerves and still for most people they would rather eat a scorpion than speak to an audience!
I thought what could be good is to learn how to tame those butterflies to help us to manage giving presentations, holding a meeting or speaking at a conference with more confidence. Why do we need to have butterflies when we give a presentation, and how can we tame them so that we don’t melt like butter but fly instead.
First off, let's acknowledge that feeling nervous is entirely normal. Your body is just pumping adrenaline round your system getting you ready to perform. If you didn’t have this feeling I would be a bit concerned! There is a danger your could underperform, not be ready for a curveball question or not show enthusiasm for the topic. Have butterflies is your bodies ay of psyching you up, so let’s look at to harness this rather than be scared.
1. The Power of "Psyching Up"
The Science: Research shows that how you interpret your nerves matters. If you tell yourself "I'm so nervous, this is going to be a disaster," guess what? Your brain agrees! Instead, try reframing it. "I'm excited! My body is just getting ready for this!" It's a subtle shift, but it works.
The Fun: Think of it like getting hyped for a concert. You wouldn't say, "Oh no, I'm so nervous, the music is going to be terrible." You'd be like, "YES! This is going to be brilliant!" Apply that same energy to your presentation.
Growth Mindset- The language you use in your head or out loud will affect the amount of adrenaline you release, just the right hit and you will be on fire and ready to fly
2. The "Power Pose"
The Science: Amy Cuddy's research suggested that "power posing" can change your hormone levels and make you feel more confident. Standing tall, hands on your hips, chin up.
The Biology:
Standing like this also allows your lungs to properly fill so you can take in more oxygen.
Your diaphragm can be fully engaged, the main muscle we use for breathing.
We know that taking deep, full breaths help us to manage the release of adrenaline and calm the sympathetic system (fight, flight and freeze response)
Smile; when we smile, the muscles we use release our happy hormones, Serotonin, Dopamine and Endorphins
The Fun: Find a private space (bathroom, empty office) and strike a pose! Smile and say some positive words of affirmation in your head or better still, out loud!
3. The "Practice Makes (Less) Panic" Approach
The Science: This is a no-brainer. The more familiar you are with your material, the less anxious you'll be. Rehearsing aloud, timing yourself, and even practicing in front of a mirror can make a huge difference.
Balance: There is a balance to this as overpreparing for your presentation can create the need for perfection and having the answer to everything. Presentations should have the balance between knowing what you need to know, having an air of spontaneity and room for curve balls from your audience
Bonus Tip: Record yourself. It's a bit cringe but it's the best way to spot those "umms" and "uhhs" and refine your delivery.
Remember:
Nerves are a sign that you care and that you are taking this seriously because you want to do well
Use some very simple prep tools in advance of your presentation and remember to Power Pose and breathe just before you present.
A little bit of "fake it 'til you make it" goes a long way.
And if you do mess up? Definitely laugh at yourself, people really do welcome authenticity and vulnerably above an overly scripted ‘robotic’ presentation. Some of the best and most memorable presentations I have seen are where mistakes have been made
Reflect afterwards and ask for feedback. What did you do well, what could be better next time!
Make a cup of tea and have a biscuit, well done