I was recently speaking with a young professional who expressed feeling incredibly anxious about making a presentation to a number of senior people in his organization. It was the first time he had ever been asked to do this and he told me he was feeling so anxious he was having trouble sleeping. Our conversation got me thinking about performance anxiety.
1. Everyone Experiences It
The first thing to remember is that performance anxiety is a natural occurrence. I’ve yet to meet anyone who at one time or another has not experienced anxiety about making a presentation or performing for a group of people. If you’re feeling anxious, know that it’s normal.
2. Anxiety Can Be A Friend
I think there can be a positive side to performance anxiety. It has a way of focusing our attention on the task to be completed. At this stage of my career, I recognize anxiety about a presentation as an old friend who is here to help me do my best work.
3. The Antidote Is Preparation
The best thing to do is over-prepare. Learn your material and then rehearse, rehearse, rehearse. Dry-run your talk in front of your partner, willing friends, your dog, or just make the presentation pretending the audience is sitting in front of you.
4. Pre-visualize A Positive Outcome
I first noticed pre-visualization during the 1976 Olympic Superheavyweight Weightlifting competition won by the Russian Vasily Alekseyev. In interviews he spoke about his use of pre-visualization prior to an important lift — he played a video in his mind of successfully lifting the weight. When asked why he wasn’t more expressive after the lift, he shrugged and said: ‘Why get excited, I knew I was going to lift it.’ Try sitting quietly in a safe, private space and visualize your audience standing and applauding at the end of your presentation.
5. Anxiety Disappears When You Start
In my experience, as soon as I actually start a presentation, any anxiety I am carrying disappears completely. My mind moves from a focus on ‘what-ifs’ into the present moment. And over time, with more experience, anxiety related to presentations will diminish.