The ABCs of Speech
I love the changing of seasons. To me, it feels like a new beginning. Some of you are now giving presentations again, so I thought I’d offer a few reminders on the ABCs of giving a speech.
A: Adopt a positive attitude
We all process negative thoughts faster than positive ones. This is a physiological fact tied to the evolutionary development of our brains and our need to avoid life-threatening situations back when we were roaming the world as hunters and gatherers.
And, as it turns out, we hold on to negative thoughts. In Rick Hanson’s book, Buddha’s Brain, he writes: “Your brain is like Velcro for negative experiences and Teflon for positive ones”. (Rick Hanson, the neuropsychologist, not the Paralympian.)
But there is good news! Through neuroplasticity (the ability to rewire our brains), we can change our minds to think more positively.
Instead of “I’ve never done this before”, switch it to: “This is a great opportunity to try something new.” This is exactly what I thought every time I woke up at 5:00 am to write Public Speaking for Dummies (published in 2018 and still feels like a miracle).
Instead of “I’m not going to get any better than this.” Switch it to “I learn something every time I present, and I’ll get better.” Instead of “The other team members know way more than me,” switch it to “I am the expert on this topic!”
B: Breathe, breathe, breathe!
Yes, we do this to survive, but do we take the time to breathe deeply? When we are anxious, our bodies tense up, making it difficult to breathe into the lower part of our lungs. Breathing deeply relieves anxiety because it activates our rest-and-digest nervous system, which has a calming effect on our bodies.
I have many breathing exercises that you can incorporate in your warmup, but the simplest one is this: (and you can do it while you’re walking or driving to the venue).
Take five deep breaths, inhaling and exhaling a little more fully than usual. As Rick Hanson writes, “This is both energizing and relaxing…That combination of aliveness and centeredness is the essence of the peak performance zone recognized by athletes, businesspeople, artists, lovers and meditators.”
C: Change your perspective
This September my husband and I were in the mountains. We usually go on the same hike that we’ve done for years. This time, we wanted to try somewhere else. My husband found one that he said, was rated easy. Off we went, wearing just runners and carrying no poles.
But this did not feel like an easy hike! It was almost all uphill. Crawling up rocks was not fun. I was breathing heavily, feeling so out of shape all the time! It was hot, I was frustrated. I kept thinking that “I can’t do this”. Then a guy comes down, and we ask him how far to the top, and I commented that this is so hard for an easy hike. His reply, “Easy? It’s not easy. This hike is rated difficult.” Difficult? Mmm… guess my dear husband read it wrong!
Immediately I felt a skip in my step.
After all, I’ve gone this far, and handled this “hard” hike, why not continue? Those rocks that I was climbing over suddenly became my friends. I lifted my head and saw the beautiful mountains; the view was stunning! I started to see this situation differently.
What to do when things don’t go as planned
Things are bound to go wrong some days. Maybe a team member is sick, your supervisor wants to add something at the last minute, or the layout of the room is completely different; how can you change your perspective?
Here are my suggestions to help relax your body, calm your mind and give you a
feel-good dopamine hit:
+Begin a mantra: “I’ve got this!” Repeat it in your head as many times as possible. Say it out loud, if you can.
+Recite a positive inner monologue: “I know all about this, and I deserve to speak. My message is important, and everyone needs to hear it.”
+Express gratitude: “This will be challenging, but I’m so lucky to have this opportunity to give this presentation today.”
We made it!
If you’re interested in neuroscience and how you can develop happiness and confidence, look at Richard Hanson’s Buddha’s Brain. His other book, Just One Thing takes you through a daily practice created to help you find your sense of well-being and joy.
Thanks for reading!
