How to Minimize Anxiety When Presenting Online (Part Four)
Photo by Pixabay
In the last three posts (post one, post two, post three), we have explored the importance of experimentation when addressing anxiety before a presentation. This is our final post on the topic, and as a reminder, the most important thing you can do is experiment with different techniques. What works for one person does not work for another. What matters most is that you discover what works best for you.
Here are the final 25 strategies for you to consider:
Write the biography of your nerves and anxiety around presenting. Tell the story and be as explicit as possible—what happens psychologically (e.g., negative self-talk) and physiologically (sweaty palms, shaky voice, increased pace, shaky hands, the red splotch, flushing)?
Purchase your own technology products and devices.
Have everything backed up on a jump or a cloud drive. Send the presentation to your contact ahead of time.
If possible, clear your day from stressful situations or trigger events.
Practice pieces of content with colleagues (i.e., practice administering a poll or incorporating the chat function).
Set a final one-on-one with your contact a day ahead of time to ensure all the details are set.
Identify a meditation, quote, or mantra that keeps you centered. Place this next to your computer.
Eliminate animations and extra steps in your slides. Make it as clean and simple as possible.
Use a simple structure to help you stay on target, not lose your spot, and remain focused.
Don’t drink alcohol, take beta-blockers, or other drugs to calm your nerves.
Keep a timer near you so you know the time during the session.
Smile. Although you cannot see them, many will smile back.
Hug a loved one or pet before you go live.
Use Captovation to review the analytics after you’ve finished and make a plan for next time.
Explore the work of Albert Bandura on developing self-efficacy.
Keep notes next to your computer. These could be points of emphasis, specific numbers, data, etc.
Visualize yourself as a confident speaker. This is your future. Keep this future self top of mind—a confident person sharing their expertise with people all over the globe.
Print out a copy of your slides (we usually do either two or three per page), so you glance at what is coming next.
Reframe the adrenaline from anxiety to fuel.
Partner with a colleague or friend on the presentation to lessen the pressure and encourage collaboration and idea-sharing.
As people enter the virtual room, remember that you are “on.” Smile, talk with participants, engage with your host, and so forth.
Visualize how you will feel after a wonderful presentation!
Fill your environment with pictures, books, artwork, and personal artifacts that make you feel confident.
Remember the key word that we presented you with at the beginning of this book to help you always maintain a growth mindset: “...yet.”
Focus on your message and not the characteristics of the audience.
In addition to our suggestion about experimentation, we remind you (as we have many times before) to be patient with yourself; the fact that you are reading this blog post says a lot about you! You are actively working to improve, and the process takes time. It’s a shift in skill and identity. The good news is that with deliberate practice, we know you can improve. Each presentation gives you the opportunity to improve something—even if your biggest accomplishment this time is remembering to smile, good for you! What’s your goal for next time?
We wish you all of the best on your adventures, and would love to hear which strategies worked for you, whether they made a big difference or just helped you along the way.
We explore this topic and others in our new book Captovation: Online Presentations by Design.