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1. Be Prepared Preparation may not eliminate anxiety, but without it, you risk having anxiety spiral out of control. Familiarize yourself with the space, the time parameters (your place in the program, amount of time allotted, etc.), practice with notes, props and visual aids to avoid surprises. 2. Get Sufficient Rest It is much easier to concentrate when you are well rested. The more able you are to focus on your message, the less anxiety you will experience. 3. Eat Something It is important to get something into your stomach before a stressful event in order to keep blood sugar at an optimum level. The brains needs glucose to function properly and deficiencies lower stress tolerance. Select foods high in protein, since they are slowest to convert to glucose and remain in the blood stream longer than refined sugars or carbohydrates. 4. Allow Yourself to Be Anxious Fighting anxiety does not reduce it. Rather, expect and allow anxiety to surface, get involved with your message and anxiety will lessen. 5. Good Appearance Increases Confidence Communication is a visual as well as verbal medium, so it is important to look presentable. Sloppy appearance heightens anxiety. 6. Be on Time Rushing creates undue stress and may cause anxiety to spiral to panic levels. Avoid the stress by planning and leaving for your destination a few minutes earlier. 7. Focus on Something in the Present Focus on something in the present while awaiting your turn to speak. Listen to what is being said. Observe the colors in the room. Notice what people are wearing, etc. Do not go over your presentation in your heard. If you are not prepared, this will not help; and if you are, it only increases anxiety. 8. Breathe, Stretch, Vocalize Do what the situation allows. Breathing and stretching have a relaxing effect, and vocalizing warms up the voice. 9. Limit Stress Do not schedule other stressful activities the same day as your presentation unless it is unavoidable. Postpone the fight with your spouse or the meeting with the IRS for another time to avoid stress overload. 10. Do Only What is Manageable Forgo any situation that causes you extreme anxiety, unless it is absolutely mandatory. Work on your fear in manageable steps. Forcing yourself into situations that are too challenging may undermine confidence and retard progress. What is not manageable today will become manageable with practice. These are common sense suggestions for optimizing performance. Each item has a marked affect on reducing overall anxiety. Taken together, they can mean the difference between success or a confidence draining experience.
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