How To Prevent Shaky Voice When Nervous

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How to Overcome Nervousness When Presenting

Do you shake before a presentation? Many with social anxiety have this trouble. In this blog postal service, we will hash out 4 easy ways to stop shaking earlier a presentation, so that you lot tin give your talk with conviction and poise!

Every bit a general dominion, triggering relaxation through imagery or deep breathing is the all-time way to manage shaking before a presentation because information technology counteracts the fight or flying reaction. Taking fast-acting medication and doing some exercise beforehand are also good strategies.

Trigger Relaxation with Imagery or Deep Animate

1 manner to prevent yourself from shaking during a presentation is to trigger what is known as the relaxation response. At that place are several means that y'all can do this before your presentation:

• Meditation is one mode, as sure brain waves enter a lower frequency when meditating.
• Deep Animate is another, equally it can trigger a body-wide release of beta-endorphins, serotonin, and melatonin that are responsible for a "relaxed" feeling.
• Visualization (imagining yourself in an environment where yous feel safety) is another effective technique to actuate your parasympathetic system to wearisome your centre charge per unit and deepen your breathing pattern.

You can fifty-fifty harness the power of all three by doing this i matter: After each meditation session (when y'all are feeling relaxed), visualize yourself in a calming place such every bit the beach.

So, before your presentation, call up that imagery of the beach once more. The natural association that you've created should trigger the relaxation response in your body.

Add in some deep breathing (in for iv, hold for 7, out for 8) and you lot've got the trifecta of relaxation.

Related: How to Overcome Your Public Speaking Phobia

Release Nervous Energy Through Movement

A lot of people retrieve that it'south a bad idea to move around in a presentation considering they are agape that the audience might view them as nervous or anxious. Just what they don't realize is that when they're up on stage, all the energy flows out of them and into their arms and legs.

To release nervous free energy during a speech, y'all don't necessarily need to movement effectually, only rather modify the positions of your arms and legs. Make a gesture as yous brand a point, or shift to a different position on phase every bit you change topics.

Brooke Gladstone is the host of "On The Media" and while she's on stage, she doesn't move around much. Merely whenever she makes a point, she does change positions–she puts one hand on her other wrist or taps her fingers or shifts her weight onto 1 leg.

Employ Fast-Acting Medication Like Beta Blockers

If the presentation is important and other methods have failed, you may wish to enquire your doctor about beta-blockers. Because beta-blockers prevent that rush of adrenaline, they tin can calm your shaking hands, allowing yous to speak more calmly and naturally about a topic in front of an audition.

One notable downside to beta-blockers is that y'all can also experience a set of side furnishings when the medication wears off. This may include the post-obit:

• a sense of drowsiness
• feeling faint or light headed
• dizziness or nausea
• tremors (shakes) and sweating

If possible, try to avert relying on beta-blockers to give a presentation – they tin can reduce your alacrity and concentration.

To first this, it is possible to switch to half-dose pills (half the size of normal tablets). This will help combat well-nigh of the side effects listed above but yet lower your shaking hands simply enough.

Practice Beforehand to Decompress

Exercise tin reduce nerves by helping cope with mental stress. Exercise is ideal for relaxing the trunk on a concrete level, while it also helps to relax the mind and take information technology away from worries.

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When both are combined, they effectively assistance you decompress. Furthermore, exercise lowers the levels of cortisol -the "stress" hormone- in your organisation which will likewise assistance reduce nervousness.

Drinkable Water to Lower Cortisol Levels

Water is 1 of the best things you tin can drink when it comes to fighting anxiety attacks. If you're feeling like y'all're going to have an anxiety assault drinking a large glass of water will help in many unlike ways.

The get-go manner water helps with anxiety attacks is that it will remove excess cortisol from your trunk. Cortisol is a hormone that is released when we feel stressed. This is a chemical that can intensify feelings of anxiety, panic, and fifty-fifty paranoia. Water helps to remove cortisol from the body.

When you lot take too much cortisol in your body, information technology can make feet worse and more frequent. Drinking water volition help to lower the number of stress hormones in your body, thus decreasing the likelihood that an feet assail volition occur.

Avoid Caffeinated Drinks, Food, and Medication

Caffeine can crusade anxiety and make your symptoms worse. Studies testify that large doses of caffeine tin can be as traumatic to the cardinal nervous system as an alcoholic blackout, inducing confusion, disorientation, and full general malaise.

By avoiding caffeine-containing foods and drinks, you should discover that the most intense of your shakes are significantly reduced in both frequency and severity.

All you demand to do is abstain from all sources of caffeine for a menstruum of time (or just drink less). Remember: avoid coffee, tea (caffeinated), chocolate, cola drinks, and cold relief medicines which tend to contain high levels of caffeine.

If you observe yourself shaking before a presentation, there are some simple and easy means to cease this from happening.

Triggering the relaxation response can be done through deep breathing exercises or meditation.

You may also desire to release any nervous energy by using hand gestures or moving effectually to different positions as you lot talk.

To calm down more than rapidly, it is best not to drink caffeinated beverages beforehand as they will make yous feel fifty-fifty more anxious than usual.

Finally, endeavor exercising before an event so that your adrenaline levels are lower when presenting in front of people who have lots of questions for you lot!

Do you take a problem with shaking during presentations? I'd honey to hear what has worked for y'all to reduce your shaking in the comments.

Related Posts Almost Public Speaking

• 5 Quick Tips to Overcome Public Speaking Anxiety
• 12 Amazingly Helpful Public Speaking Books

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6 Easy Ways to Stop Shaking Before a Presentation

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Source: https://www.aboutsocialanxiety.com/how-to-stop-shaking-before-a-presentation/

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