Your friend is anxious before a motivational speaking panel. How can you help them conquer their nerves?

1 Prepare Thoroughly

Preparation is your best defense against nerves. Encourage your friend to know their material inside and out. This doesn't just mean memorizing a script; it involves understanding the topic deeply so they can speak fluidly and handle unexpected questions. Suggest practicing in front of a mirror, recording themselves, or holding mock panels with friends. Familiarity breeds confidence, and the more they rehearse, the more automatic their presentation will become, leaving less room for anxiety to creep in.

2 Visualize Success

Visualization is a powerful tool used by athletes and performers alike. Guide your friend to imagine themselves delivering their speech confidently and receiving a positive response. This mental rehearsal can build a sense of familiarity and comfort with the upcoming experience. Encourage them to focus on the details: the sound of their voice, the reaction of the audience, and the feeling of satisfaction from a job well done. Positive visualization can set the stage for a successful real-life performance.

3 Breathing Exercises

Controlled breathing is an effective way to manage physiological symptoms of anxiety. Teach your friend some simple breathing techniques, such as deep diaphragmatic breathing or the 4-7-8 method, which involves inhaling for four seconds, holding the breath for seven seconds, and exhaling for eight seconds. These exercises can help slow down a racing heart and calm a restless mind, creating a sense of tranquility and focus before stepping onto the stage.

4 Embrace the Nerves

It's important to reframe nerves as not only natural but also beneficial. Explain to your friend that the adrenaline rush they feel can actually enhance their performance by making them more alert and energetic. Rather than fighting the nerves, suggest channeling that energy into their delivery. This shift in perspective can transform anxiety from a foe to an ally, helping them to engage more passionately with their audience.

5 Support System

Remind your friend that they're not alone in this journey. Having a support system can be incredibly reassuring. Whether it's a reassuring text before they go on or a familiar face in the audience, knowing that someone is rooting for them can provide an invaluable boost of confidence. Encourage them to reach out to friends, family, or colleagues who can offer encouragement and remind them of their capabilities when doubt creeps in.