Beat Public Speaking Anxiety with Positive Stress Techniques

I recently returned from Seattle, where I conducted a workshop on persuasive speaking skills for employees and senior executives at Microsoft. The conference organizers offered me the chance to rehearse the presentation the night before, and I welcomed the opportunity to practice under what I consider to be ‘beneficial stress.’

This type of stress, known as ‘eustress’ in neuroscience, has been shown to enhance performance, while negative stress, or distress, can lead to clouded thinking and physical symptoms associated with public speaking anxiety, such as sweaty palms and a racing heart.

The key to boosting confidence and reducing anxiety when speaking in public is to minimize distress and increase positive stress. Surprisingly, one scientifically-backed method to alleviate anxiety is to heighten stress levels during preparation.

Studies on peak performance reveal that choking under pressure can be avoided by equipping individuals with cognitive tools to excel when the stakes are high. One effective strategy is to cultivate the habit of practicing under pressure.

Integrating stress into practice sessions can help manage nerves, as stated in research on peak performance. By simulating high-pressure situations, individuals can build comfort and familiarity with challenging scenarios, bridging the gap between practice and performance.

My experience at Microsoft underscored the value of practicing under stress. Familiarizing myself with the presentation room’s setup allowed me to address various technical and logistical considerations, ultimately boosting my confidence and enabling me to focus on delivering an engaging performance.

To excel in presentations, it’s crucial to schedule ample rehearsal time under varying conditions. Adding stress to practice sessions can reduce anxiety and enhance confidence, fostering a more enjoyable and impactful presentation experience for both the speaker and the audience.