Learn to Love Public Speaking

 

Written by Jenny Catton

 

Do you have a fear of public speaking? If so, you’re not alone. In fact, some surveys have shown that people are less afraid of death than they are of speaking in public. But in the world of business most of us will be called upon to give a presentation at some point. So if it really is so terrifying, how can you get through the experience without having a complete breakdown?

 

Why people hate giving presentations

If you’re nervous about giving a presentation then it’s worth stepping back and asking yourself why. Is it because you dread being asked a question you can’t answer, are afraid of your voice turning into a squeak or are worried that your projector will break down mid-presentation?It may be a combination of things. By working out what scares you, you can begin to address your fears. Every fear can be overcome with a little planning and there’s no reason why even the most nervous presenter can’t learn to be a great presenter.

 

Be prepared

The first step to giving a great presentation is to be prepared. Know your subject inside out. Rehearse your presentation as much as possible. Think about the likely questions you might be asked. If you’re using props or technology, check that they work in advance. If you’re worried about forgetting your lines, keep your notes close to hand. If you’re presenting away from your usual office, get to the venue in plenty of time so that you can familiarise yourself with the room and set up any equipment you may need.

 

Disguise your nerves

It’s natural to feel nervous before giving a presentation. A few butterflies in the tummy can actually be good as they’ll add energy to your performance. But no-one wants to watch a presenter who is clearly hating every minute. So even if you are feeling the pressure, put your audience at ease by hiding your nerves. Here are some ways to disguise the physical symptoms of nerves:

 

• Don’t hold loose papers as they’ll draw attention to shaking hands. If you need notes with you, attach them to a solid clipboard or write them on index cards which will stay steady.


• Keep your voice even by exercising your vocal chords before your presentation. Have a glass of warm water to hand in case your voice gets croaky. Avoid ice-cold water which could make it worse.


• Even if you don’t feel like it, smile broadly at your audience – it will give a sense of confidence instantly.

 

It may seem impossible, but try to have fun during your presentation. If you appear to be enjoying yourself, your audience will too. In his book Brilliant Presentation, Richard Hall gives the following tip: “Lighten up a little…you will stand out if you let your charm and personality shine through.”

 

So next time you’re called upon to give a presentation; don’t panic! Prepare, relax, smile and you may just find you enjoy it.

 

Categories: catton, giving, jenny, nbsp, Nerves, nervous, Presentation, Public Speaking, written

How to Fight Back Against Life’s Challenges with Your Diet

A lot of things can throw your wellbeing off track; sleep deprivation, pregnancy, public speaking – you name it and life will hurl it your way. However, you can fight back against the disturbances of life through your diet, so we gathered the best tips from wellness experts to show you how.

 

1. Fighting off a cold: When the sniffles come your way, your best defences are warm fluids and garlic – so adding garlic to soup combines the best of both worlds. The warm liquid will help to thin the mucus, ease your dry cough and fend off that fever-induced dehydration. Samantha Heller, clinical nutrition coordinator at the Centre for Cancer Care at Griffin Hospital in Derby, Connecticut, adds, ‘Garlic has disease-fighting compounds that can give your body a little boost.’

 

2. Can’t sleep: If a good night’s sleep eludes you, try a wholegrain-and-protein snack to help you unwind. The carbohydrates in whole grains increase the serotonin in your brain, helping you to relax, while the amino acid tryptophan found in proteins can also assuage insomnia. Roughly an hour and a half before you go to sleep, try eating half-a-cup of wholegrain cereal with skimmed milk, hummus on a whole-wheat pita or a rice cake topped with tomato and a slice of turkey breast.

 

3. Trying to conceive: When you want to have a baby, complex carbs and protein can aid fertility by keeping your insulin levels stable. Jeremy Groll, MD, co-author of Fertility Foods, explains, ‘High insulin levels prohibit normal ovulation.’ Dr. Groll also recommends talking to your doctor about taking prenatal vitamins, and filling up on folic acid-rich foods to reduce your baby’s risk of spinal-cord defects. For your carb and protein duo, go for a fruit smoothie with yogurt and protein powder. Then, top your chances up with asparagus, leafy greens, oranges, and fortified cereals to get your folate fix.

 

4. Public speaking: A high-protein, low-fat meal is the perfect recipe for concentration and calming nerves. According to Marisa Moore, RD, a spokesperson for the American Dietetic Association, ‘Amino acids from the protein will not only help you with the ability to learn and recall information, but they’ll also enhance your ability to concentrate and stay alert.’ Go easy on the greens as the fibre can make you feel gassy or bloated. Instead, incorporate some chicken, fish, beef, or tofu with some veggies or whole grains. Good options include a lightly dressed tuna salad with whole-wheat bread or grilled chicken on a small bed of greens.

 

5. Preparing for a workout: 30-60 minutes before you exercise, eating a light snack with carbs and water will give you staying power without wearing you down. Judith J. Wurtman, PhD, author of Managing Your Mind and Mood through Food, notes, ‘It takes the edge off hunger and gives your body some calories.’ If you’ve got an hour or more before your workout, try yoghurt with a few whole-grain crackers. If you have less time, half a banana or six ounces of orange juice turns into energy (glucose) faster.

 

6. Hitting the road: Whether you’re sitting for hours in a car or a plane, a low-calorie meal that travels well is your best bet. You don’t need a lot of calories as you won’t be expending much energy, and you won’t be able to keep foods fresh so you want things that are non-perishable and portable foods, while healthy enough to keep you away from fat-filled fast foods. At the airport, go for a pre-packaged green salad with chicken or soup and a whole-wheat roll. For a short flight, Wurtman recommends a protein bar with about 15 grams of protein, while Heller suggests trail mix made with whole-grain cereal, nuts, and dried fruit for a long road trip.

Categories: chicken, conception, foods, insulin levels, nbsp, Protein, Public Speaking, sleep, travelling