With expanding class sizes lecturers can expect to be standing in front of several hundred students some time throughout their career. Not many of us are natural presenters and it is common to feel stress whenever we need to stand up in front of a large group of people and make a presentation. A small amount of anxiety is a normal response to any unknown situation. Once we feel anxious the body copes by releasing adrenaline which in turn increases blood pressure and puts the body into a state of heightened awareness and increased sensitivity. When the body triggers these physiological responses a person essentially begins to feel “nervous”.
An intense feeling of anxiety can be so powerful that you believe you are losing control. In its milder form appearing nervous can be distracting for an audience as well as making us less effective presenters because we find it harder to concentrate and we are less inclined to take the risks that make performance interesting. Most approaches for lessening nervousness aim to change patterns of thinking. This begins with finding the underlying cause of the anxiety so the presenter can learn to deal with problems more effectively. Then replace negative thoughts that feed nervousness with positive ones that visualize a successful presentation. Finally, deal with the physical responses of anxiety by learning muscle relaxation and controlled breathing techniques.
Feeling Prepared
The more prepared you feel before a presentation the more confident you’ll become and the stronger impact you’ll have on the audience. As well as planning what you will say you should plan your responses to tough questions you expect to get asked after your present. Familiarise yourself with the room and make sure your notes are easy to read and keep in order. Most new lecturers are over-prepared so decide what to leave out if you run out of time. If you lose your place during your presentation think of something you can adlib while you skip over what you were planning to say and go to the next point in your notes so that your audience is blissfully unaware that you ever had a problem.
Visualise success
Imagine in your mind how a successful presentation will go. Run through the presentation as if you are watching a movie but beginning with the conclusion where you explain the benefits of listening to your presentation. Then imagine how you are going to grab the interest of your audience at the start by telling them what your presentation is all about. See yourself making eye contact with the audience, how you’ll be standing at the front of the room and the kinds of gestures you will use to focus on the main points as you present. Replay this several times in your mind as a positive affirmation that the presentation will go well.
Learn to breath
Make sure you arrive at your presentation relaxed by avoiding alcohol, caffeine and tobacco which all can make nervousness worse. Schedule regular exercise and pleasant outings before you present and listen to calming music on the way to your presentation. My yoga teacher suggests spending a few minutes in a quite spot breathing deeply to relax your body and clear your mind. Breath in slowly and completely until your lungs are fully expanded. Hold it for the count of 5 and slowly exhale. Pause before repeating another 5-10 times. Also unhunch your shoulders, which is where many people store their nervous energy. Practice muscle relaxation by progressively tensing and relaxing the muscles in your body, working from your face down the body to your toes. Hold each muscle tensed for 10 seconds before relaxing. With practice this can be performed almost anywhere including during your presentation.
Further reading
Davis, M., Eshelman, E. & McKay, M. (2000). The relaxation & stress reduction workbook. Oakland, CA : New Harbinger Publications.
Benson, H. & Stuart, E. (1992). The Wellness Book. Secaucus, N.J.: Carol Publishing Group.
