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Directed Techniques to Deal With the Adrenaline Rush or
Nervousness
1. Be prepared
to feel, see, talk and think nervousness before and/or during
and/or after your presentation. Do not be surprised. Expect it —
be grateful your body is preparing to succeed.
Know how your
body shows the adrenaline rush (throat is dry, “butterflies,”
palmar sweat, the ‘shakes,’ vocal hoarseness, etc.)
Tell
yourself: “I’m glad I feel this way,” “I’m getting ready to
succeed,” “Wow, I’m ready,” etc.
2. Apply the
Floating Technique. Isolate and observe (as an outsider) your
symptoms by using nonchalant statements such as, “Look, my mouth
is dry,” ‘Well I’ll be darned, my palms are sweating,” “Do you
believe it? My stomach is fluttering,” “I can feel my heart
beat,” etc. Do NOT try to control or change these behaviors when
they occur. Recognize them and then DEEP BREATHE:
Take a deep,
deep breath.
Hold it for
5-10 seconds.
Let it out
slowly.
Smile and go
with it.
3. Use
Visualization: See yourself as a great success. See the audience
beaming, taking notes, getting involved in your presentation,
applauding you, crowding around you when you’re finished. See
yourself as a positive success.
4. Imagine how
your favorite cartoon character would handle this situation. Put
humor into this moment of the Adrenaline Rush.
5. Do not
forget about the traditional approaches to dealing with the
Adrenaline Rush. Thorough preparation, positive and assertive
self-talk, practice with on-going experiences and physical
exercise are sure aids to self-control.
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