Adversity, tragedy, loss, rejection, trauma, stress … living a life free of negatives such as these is entirely impossible. Yet, despite it all, we hear sayings such as ‘life goes on.’ While it may be true that life, itself does indeed go on, most people may not find going through life all that easy. Psychologists have coined the word RESILIENCE to describe the characteristic that creates the fiber, we, as humans have to be able to deal with the curve balls life throws our way and come through to the other side. Resilience-building is growing the elasticity that keeps us bouncing back in the face of adversity and negativity. We can find resilience in disadvantaged young children who survive abusive or neglectful upbringings and still manage to become productive, contributing members of society. We can find it in people who deal with chronic illness or experience severe setbacks. And we see it with elderly people who choose to push beyond the physical components of aging, and work tirelessly to share their life’s knowledge and experience with others and to contribute to society selflessly.
Now that we’ve clearly identified resilience, it is something that many of us would like to develop more of in our lives. Below are ten tried and true ways to do just that.
1. Self Care 101
Nothing can stand strong on a weak foundation. In order to even consider building resilience, we need to first learn and maintain a sound routine of self-care. Exercise and proper nutrition for our physical self-care, find and do things you enjoy for your emotional well-being, and learn to relax, refresh and reinvigorate regularly.
2. Connect – connect – connect
Build your supports and you build your resilience. We all are faced with times in our lives when being able to bounce things off people who have our best interest at heart and truly want to see us succeed is a sure way to keep us handling the rough spots in our lives and help us get through to the other side.
3. Face adversity squarely
Disappointments, setbacks and other types of adversity are unavoidable. Learning to face it squarely and readjust our outlook toward a brighter tomorrow, helps us break through, stand tall and maybe even look forward to tomorrow being a better day.
4. Live the Serenity Prayer
We can’t move past something we don’t accept. By learning how to determine what we have the ability to change and what is out of our control, we can keep our focus on the things we can positively impact and off spinning our wheels and increasing frustration.
5. Think Small
We build resilience through developing small successes in our every day lives. Just one tiny step in the right direction routinely, builds momentum. It may not seem like much, but even Mount Everest can only be scaled one step at a time. Small, achievable goals build life times of success and keep us moving forward, even when we hit a bump in the road.
6. Reality Show
Some of the most recent data on stress indicates that what makes it so unhealthy to people is our attempted avoidance of it. When things are not going well, resilient people face it squarely and determine their next move quickly and efficiently, rather than stress and fret over how badly things are going. By getting past it quicker, they have more energy left to actually correct the problem and build resilience.
7. Think Happy Thoughts
Focusing on the things we want helps us achieve them and also distracts us from focusing on things that don’t go the way we want. There is loads of documented proof that positive affirmations and visualization builds success and resilience. If we haven’t yet achieved our goals, by picturing them and focusing our energies on them, we bring them to us that much sooner.
8. Perspective Means A Lot
By keeping things in their proper perspective, we avoid turning setbacks into insurmountable catastrophes . Keeping a ‘this too shall pass’ perspective in times of trouble, can be just the spoonful of sugar Mary Poppins was talking about that we need to get our medicine down, keep us going and help us to bounce back.
9. Self-Conviction and Confidence
There are very few things that build resilience as well as self-confidence and conviction of purpose. We hit on the perfect combination when we are able to believe in what we are seeking to accomplish and our own ability to get the job done. These two factors work together almost magically, helping to make us pretty much unstoppable. By combining these two factors, we can develop a surplus of resilience that can last for days.
10. Look at the Flip Side
Just like the old 45 RPM records, all life’s adversities have a flip side. For every weakening blow we are dealt, we also are shown a strength we didn’t realize we possessed. Learn to look for the strength that life’s adversities leave in their wake. Was that struggle one that helped strengthen or renew a relationship? Did that hardship help heighten your level of spirituality or appreciation for life? Find the positives that exist in the flipside of the hurdle and you’ll grow your levels of resilience beyond your wildest dreams.
Resilience is not something we get and use up. Resilience is our emotional elasticity that we need in order to handle whatever life throws at us. And working to build it up is a life-long project. Start building your resilience today for more success, a stronger you, and someone who can keep standing even in the face of adversity.
You’re standing behind the curtain, just about to make your way on stage to face the many faces half-shrouded in darkness in front of you. As you move towards the spotlight, your body starts to feel heavier with each step. A familiar thump echoes throughout your body – your heartbeat has gone off the charts.
Don’t worry, you’re not the only one with glossophobia(also known as speech anxiety or the fear of speaking to large crowds). Sometimes, the anxiety happens long before you even stand on stage.
Your body’s defence mechanism responds by causing a part of your brain to release adrenaline into your blood – the same chemical that gets released as if you were being chased by a lion.
Here’s a step-by-step guide to help you overcome your fear of public speaking:
1. Prepare yourself mentally and physically
According to experts, we’re built to display anxiety and to recognize it in others. If your body and mind are anxious, your audience will notice. Hence, it’s important to prepare yourself before the big show so that you arrive on stage confident, collected and ready.
“Your outside world is a reflection of your inside world. What goes on in the inside, shows on the outside.” – Bob Proctor
Exercising lightly before a presentation helps get your blood circulating and sends oxygen to the brain. Mental exercises, on the other hand, can help calm the mind and nerves. Here are some useful ways to calm your racing heart when you start to feel the butterflies in your stomach:
If you’re nervous, chances are your body will feel the same way. Your body gets tense, your muscles feel tight or you’re breaking in cold sweat. The audience will notice you are nervous.
If you observe that this is exactly what is happening to you minutes before a speech, do a couple of stretches to loosen and relax your body. It’s better to warm up before every speech as it helps to increase the functional potential of the body as a whole. Not only that, it increases muscle efficiency, improves reaction time and your movements.
Here are some exercises to loosen up your body before show time:
Neck and shoulder rolls – This helps relieve upper body muscle tension and pressure as the rolls focus on rotating the head and shoulders, loosening the muscle. Stress and anxiety can make us rigid within this area which can make you feel agitated, especially when standing.
Arm stretches – We often use this part of our muscles during a speech or presentation through our hand gestures and movements. Stretching these muscles can reduce arm fatigue, loosen you up and improve your body language range.
Waist twists – Place your hands on your hips and rotate your waist in a circular motion. This exercise focuses on loosening the abdominal and lower back regions which is essential as it can cause discomfort and pain, further amplifying any anxieties you may experience.
Ever felt parched seconds before speaking? And then coming up on stage sounding raspy and scratchy in front of the audience? This happens because the adrenaline from stage fright causes your mouth to feel dried out.
To prevent all that, it’s essential we stay adequately hydrated before a speech. A sip of water will do the trick. However, do drink in moderation so that you won’t need to go to the bathroom constantly.
Try to avoid sugary beverages and caffeine, since it’s a diuretic – meaning you’ll feel thirstier. It will also amplify your anxiety which prevents you from speaking smoothly.
Meditation is well-known as a powerful tool to calm the mind. ABC’s Dan Harris, co-anchor of Nightline and Good Morning America weekend and author of the book titled10% Happier , recommends that meditation can help individuals to feel significantly calmer, faster.
Meditation is like a workout for your mind. It gives you the strength and focus to filter out the negativity and distractions with words of encouragement, confidence and strength.
Mindfulness meditation, in particular, is a popular method to calm yourself before going up on the big stage. The practice involves sitting comfortably, focusing on your breathing and then bringing your mind’s attention to the present without drifting into concerns about the past or future – which likely includes floundering on stage.
Here’s a nice example of guided meditation before public speaking:
2. Focus on your goal
One thing people with a fear of public speaking have in common is focusing too much on themselves and the possibility of failure.
Do I look funny? What if I can’t remember what to say? Do I look stupid? Will people listen to me? Does anyone care about what I’m talking about?’
Instead of thinking this way, shift your attention to your one true purpose – contributing something of value to your audience.
Decide on the progress you’d like your audience to make after your presentation. Notice their movements and expressions to adapt your speech to ensure that they are having a good time to leave the room as better people.
If your own focus isn’t beneficial and what it should be when you’re speaking, then shift it to what does. This is also key to establishing trust during your presentation as the audience can clearly see that you have their interests at heart.
3. Convert negativity to positivity
There are two sides constantly battling inside of us – one is filled with strength and courage while the other is doubt and insecurities. Which one will you feed?
‘What if I mess up this speech? What if I’m not funny enough? What if I forget what to say?’
It’s no wonder why many of us are uncomfortable giving a presentation. All we do is bring ourselves down before we got a chance to prove ourselves. This is also known as a self-fulfilling prophecy – a belief that comes true because we are acting as if it already is. If you think you’re incompetent, then it will eventually become true.
Motivational coaches tout that positive mantras and affirmations tend to boost your confidents for the moments that matter most. Say to yourself: “I’ll ace this speech and I can do it!”
Take advantage of your adrenaline rush to encourage positive outcome rather than thinking of the negative ‘what ifs’.
Here’s a video of Psychologist Kelly McGonigal who encourages her audience to turn stress into something positive as well as provide methods on how to cope with it:
4. Understand your content
Knowing your content at your fingertips helps reduce your anxiety because there is one less thing to worry about. One way to get there is to practice numerous times before your actual speech.
However, memorizing your script word-for-word is not encouraged. You can end up freezing should you forget something. You’ll also risk sounding unnatural and less approachable.
“No amount of reading or memorizing will make you successful in life. It is the understanding and the application of wise thought that counts.” – Bob Proctor
Many people unconsciously make the mistake of reading from their slides or memorizing their script word-for-word without understanding their content – a definite way to stress themselves out.
Understanding your speech flow and content makes it easier for you to convert ideas and concepts into your own words which you can then clearly explain to others in a conversational manner. Designing your slides to include text prompts is also an easy hack to ensure you get to quickly recall your flow when your mind goes blank.
One way to understand is to memorize the over-arching concepts or ideas in your pitch. It helps you speak more naturally and let your personality shine through. It’s almost like taking your audience on a journey with a few key milestones.
5. Practice makes perfect
Like most people, many of us are not naturally attuned to public speaking. Rarely do individuals walk up to a large audience and present flawlessly without any research and preparation.
In fact, some of the top presenters make it look easy during showtime because they have spent countless hours behind-the-scenes in deep practice. Even great speakers like the late John F. Kennedy would spend months preparing his speech beforehand.
Public speaking, like any other skill, requires practice – whether it be practicing your speech countless of times in front of a mirror or making notes. As the saying goes, practice makes perfect!
6. Be authentic
There’s nothing wrong with feeling stressed before going up to speak in front of an audience.
Many people fear public speaking because they fear others will judge them for showing their true, vulnerable self. However, vulnerability can sometimes help you come across as more authentic and relatable as a speaker.
Drop the pretence of trying to act or speak like someone else and you’ll find that it’s worth the risk. You become more genuine, flexible and spontaneous, which makes it easier to handle unpredictable situations – whether it’s getting tough questions from the crowd or experiencing an unexpected technical difficulty.
To find out your authentic style of speaking is easy. Just pick a topic or issue you are passionate about and discuss this like you normally would with a close family or friend. It is like having a conversation with someone in a personal one-to-one setting. A great way to do this on stage is to select a random audience member(with a hopefully calming face) and speak to a single person at a time during your speech. You’ll find that it’s easier trying to connect to one person at a time than a whole room.
With that said, being comfortable enough to be yourself in front of others may take a little time and some experience, depending how comfortable you are with being yourself in front of others. But once you embrace it, stage fright will not be as intimidating as you initially thought.
Presenters like Barack Obama are a prime example of a genuine and passionate speaker:
7. Post speech evaluation
Last but not the least, if you’ve done public speaking and have been scarred from a bad experience, try seeing it as a lesson learned to improve yourself as a speaker.
Don’t beat yourself up after a presentation
We are the hardest on ourselves and it’s good to be. But when you finish delivering your speech or presentation, give yourself some recognition and a pat on the back.
You managed to finish whatever you had to do and did not give up. You did not let your fears and insecurities get to you. Take a little more pride in your work and believe in yourself.
Improve your next speech
As mentioned before, practice does make perfect. If you want to improve your public speaking skills, try asking someone to film you during a speech or presentation. Afterwards, watch and observe what you can do to improve yourself next time.
Here are some questions you can ask yourself after every speech:
How did I do?
Are there any areas for improvement?
Did I sound or look stressed?
Did I stumble on my words? Why?
Was I saying “um” too often?
How was the flow of the speech?
Write everything you observed down and keep practicing and improving. In time, you’ll be able to better manage your fears of public speaking and appear more confident when it counts.
If you want even more tips about public speaking or delivering a great presentation, check out these articles too: