How to Reduce Stress Before an Event: Tips and Tools

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    Abstinence from the Digital World 

    Some 2010 studies show a link between internet addiction, depression, and anxiety. But this is not the only documented case, unfortunately. Some British UK research has also been able to relate anxiety and technology (computers, cell phones, social network portals) and reveal that in those who are predisposed to anxiety, the latter acts as a turning point, however, making the person more insecure and more overwhelmed by it.

    More in detail, perhaps a Chinese research based on the study of magnetic resonance demonstrates this, which focuses on that internet addiction can cause brain changes similar to those observed in the brain of alcoholics and drug addicts, reaching the point to prove that being addicted to the internet could be the exact same thing as being addicted to cocaine. It’s impactful, isn’t it? By the way, there are a lot of articles in different languages on this topic, and if you want to deepen your knowledge on this issue with foreign studies, then The Word Point translation service can help you to get all research materials in your native language for better understanding.

    How to Overcome Anxiety With Vitamins

    Does that sound strange to you? Then I read a study done at the University of Swansea, Wales, which showed that people who took a multivitamin tablet for the duration of a month experienced a 68 percent reduction in search anxiety.

    Vitamins and minerals, therefore, come to the rescue and regulate the biochemical processes in the brain that influence mood. In support of the aforementioned research also comes a second, more recent study, dated July 2013, from the University of Calgary which found that vitamins and mineral supplements can improve mental energy and general well-being in people prone to anxiety.

    Train Awareness with Mindfulness Meditation

    But how can we be more aware? A few minutes or more each day to practice mindfulness meditation and focus on the sensations our breath gives. During the day we try to stabilize and reflect on what is happening around us and within us. You know, it’s even possible to use recurring events like meals or a ringing phone to train awareness.

    The reasons that cause fear of public speaking can be different. The most common causes are:

    • lack of experience and, as a result, confusion before the unknown;
    • a blurred goal, i.e., the lack of a clear understanding of what I want from the interlocutor or the audience as a result of the dialogue;
    • previous bad experience;
    • high expectations and excessive responsibility;

     These and other causes are formed in each individual person due to many factors: upbringing, communication and life experience, self-reliance and relationships with other people, the amount of communication with people and type of activity.

     In a girl who came to study with me for training, fear was caused by a lack of experience and the habit of talking quietly. She had never spoken to an audience before.

     In nature, there is no way to get rid of fear and excitement completely once and for all. Although to be completely honest, it exists. But for the propaganda of this recipe, I could be prosecuted, so I will not say anything…

     As soon as our heroine heard this, her face expressed surprise along with disappointment, and she asked: “So I came in vain ?!”

     It was necessary to keep her hope alive and, I said that fear can be reduced so that it does not interfere with the performance. I offered her three ways that guarantee to help her cope with trembling hands and overcome the dizzying excitement before public speaking.

    I will share these ways with you, dear reader

    The secret of the first method is to distribute your attention. A person at one moment in time is able to concentrate his attention on only one object. Accordingly, concentrating on the fight against fear, we automatically lose focus on what we are doing, that is, on our goal. I’ll clarify the statement of purpose of the speech. The goal is to change the behavior of listeners, that is, the action of each individual person. For example, the purchase of goods, the performance at work, etc. If our attention is fully devoted to the goal, then the excitement at some point will disappear by itself. 

    To make this method work, first formulate for yourself a clear and achievable goal for a specific performance. And during the speech, concentrate on achieving it. How can you keep your focus on the goal directly during the performance? Throughout the presentation, based on your feelings and feedback from the audience, adjust the degree of disclosure of information, its relevance and the degree of persuasiveness of the arguments for this audience. Be sure to keep an eye on the audience’s attention.

    The second method allows you to minimize the factor of lack of experience. The essence of this method is preparation and training. In most cases, I do not welcome offhand performances, even if there is already a good store of experience. And if there is no experience, then I urge you to give up impromptu completely. Lack of training and experience leaves a lot of space for unforeseen situations, and therefore for concern about them.

    The third method contains the formula “Do what you have to and be what happens!”. Refuse the expectations of vivid positive reactions, the crowds who want to talk or order your product, the instant execution of all your instructions and requirements by subordinates.

     After all, a successful performance is one that has sunk into the soul. Even if you saw a serious face among the audience, this does not necessarily mean that this person is negatively tuned. In my experience, often such facial expressions indicate close attention to the subject of speech. In my practice, it happened that people listened to the whole training with serious facial expressions.

    Free yourself from expectations, make your statement and observe what happens. Most likely, you will be pleasantly surprised.

    Author: Dominic Beaulieu


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