A lot of people have nerves when it comes to public speaking. It is consistently near the top of the lists of things we fear. But having negative thoughts about delivering a presentation doesn’t really help.
Author and motivational speaker, Mel Robbins has a tactic that might be the solution you are looking for, and it’s pretty simple. It’s outlined in her book The 5-Second Rule: Transform Your Life, Work, and Confidence with Everyday Courage. Robbins’ strategy is comprised of the following two simple steps: take control with counting and then replace or reframe your thoughts.
Take Control with Counting
The first part of the solution is to recognize when you are engaging in negative thought patterns. It might sound something like this: I’m horrible at public speaking. What if I blow this presentation? Someone else could do this better than I can.
In an interview with American entrepreneur Thomas Bilyeu, Robbins says, “The second you wake up and you notice . . . I’m talking some negative garbage to myself right now, [count backwards]. 5-4-3-2-1, you’ve just shifted the part of the brain that you’re using. You’ve shifted from the basal ganglia which is where your habit loops are spinning, and you’ve awakened the prefrontal cortex.” Robbins says that the simple act of counting backwards from 5 to 1 resets and re-engages your brain, allowing you to take back control of your thoughts.
Reframe Your Thoughts
Once you’ve taken control of your thoughts, it’s time to direct them toward more positive habits and outcomes. In the same interview, Robbins says, that research has proven that “physiologically, in your body, being excited is the exact same thing as being afraid . . . your heart races, your armpits sweat…the only difference between excitement and fear is what your brain says.” And the great news is that we have the power to control what our brains say about our nerves.
Instead of engaging in negative thought patterns, try one of these reframing strategies to move toward more positive thought patterns:
- Establish a positive image to bring to mind after you finish counting. It could be a picture of success, such as you standing in front of an audience while they applaud. Or maybe it’s an image that reminds you what really matters, so you picture someone you love giving you a hug. It could be an image that expresses affirmation, something like your boss shaking your hand and telling you, “well done.” Whatever it is, create a strong, detailed image in your mind and picture it after you count.
- Use this two-word phrase that Harvard researcher Alison Wood Brooks says can make all the difference: “I’m excited.” Since your body response is the same, all you have to do is communicate to your brain that you aren’t nervous, you are excited. This gives your brain context and allows you to establish new thoughts and feelings about the way your body is reacting to a situation.
- Robbins suggests replacing a self-pep talk with a series of questions like: Why am I ready to give this speech? Why am I ready to close this sale? This tactic will force you to answer logical questions whose answers will lead to positive emotional responses. You will feel calm and confident, and your nerves will begin to lessen as you reassure yourself of your capability.
Sometimes the simplest strategies are the most effective. The next time you have negative thoughts or nerves about your abilities or your presentation, stop and count backwards: 5-4-3-2-1. And then call up a positive image or thought. You might just be surprised how a simple counting strategy can help you feel more confident.
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