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8 Brilliant TED Talks That Will Improve Your Emotional Intelligence

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8 Brilliant TED Talks That Will Improve Your Emotional Intelligence

As the world becomes increasingly automated through machines that replace human labor, there still exists something that robots can and never will be able to replace – emotional intelligence (EI). EI is the key thing that differentiates us from robots; it is the ability to feel, understand, and manage emotions and behavior within ourselves and amongst other people.

Humans are social beings at heart, and EI understands this by helping us to see the best in others as well as ourselves. This can prepare you for managing any difficult situations that come your way. Investing in your EI therefore ensures longer term success in all aspects of your life. The good news is that EI can be learned no matter how old or young you are, and putting it into practice is completely up to you. Here are eight top picks from TED talks to kickstart your EI growth journey:

1. On Vulnerability

Who: Brené Brown, research professor at the University of Houston

How it helps: Vulnerability is often seen as a weakness by many; something we should strive to hide from others whenever we feel afraid or incapable. In fact, Brown’s research and experience on vulnerability shows quite the opposite – how being vulnerable helps to enforce an attitude of kindness and gentleness towards yourself and others, and to prevent the blame, addiction and judgement that can arise from the tendency to hide one’s imperfection.

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2. On Compassion

Who: Daniel Goleman

How it helps: In this classic TED talk, Goleman shares his insights on compassion, one of the main factors that determines your emotional intelligence. Through engaging stories, he notes the inherent motivation behind being compassionate towards others, explains how empathy separates us from becoming sociopaths, and touches on examples of compassion that truly make the skill worth practicing.

3. On Love and Acceptance

Who: Andrew Solomon, Writer on Politics, Culture and Psychology

How it helps: Solomon explains the fine difference between unconditional love and acceptance, and describes his understanding about both concepts from his interviews of numerous families and their children. The touching stories that he shares shows how this is a choice, and will give you fresh perspective on what unconditional love and acceptance does for ourselves and society.

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4. On Smiling

Who: Ron Gutman, Founder and CEO of HealthTap

How it helps: Smiling doesn’t cost us anything, but according to Gutman, is also worth the equivalent of receiving “16,000 British pounds in cash”. In this talk, Gutman takes us through studies on smiling – from our inborn ability to smile without being taught to wide reaching effects of smiling on ourselves and others. Well worth a listen to understand and use the power of a smile.

5. On Stress

Who: Kelly McGonigal, Health Psychologist

How it helps: In a fundamental shift of perspective, McGonigal shows us how stress can help rather than hinder. All too frequently, we get stressed when being unable to cope with our own emotions, or being affected by those of others. However, McGonigal suggests reframing our thoughts into using stress for the better, and we can apply this to how we deal with everyday stressors. A big part of improving EI is also learning to shift your perspective using positive psychology, making this talk incredibly relevant.

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6. On Saying Thank You

Who: Dr. Laura Trice, Counsellor and Coach

How it helps: In just over three minutes, Trice reminds us of the act of saying thank you and why it means so much. When said a certain way, this simple trick we were taught since we were young can boost your EI in no time.

7. On Disagreement

Who: Margaret Heffernan, Management Thinker and Former CEO of 5 Businesses

How it helps: Disagreement sounds like a recipe for disaster, especially when it comes to inter-personal relationships, but Heffernan shows how disagreement can lead to improved and outcomes through communication. A vital tool for anyone looking to boost their EI in an assertive and productive manner.

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8. On Listening

Who: Julian Treasure, Sound Consultant

How it helps: Listening – the skill of paying conscious attention to sound – is becoming increasingly unused as loud and attention grabbing noises continue to overwhelm our world. Treasure speaks of the risks associated with greater noise distraction, such as being more desensitized and less empathetic. Throughout the talk, he gives the audience several methods of improving ways of listening, which are certainly worth trying out. Although featured for businesses, we can take a leaf out of Treasure’s book by remembering to listen and to do it well, in order to increase our sensitivity to others and the environment around us.

Featured photo credit: Athletic Man Jumping Between Rocks In Outdoor National Park by Ed Gregory via stokpic.com

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Last Updated on July 20, 2021

How to Overcome the Fear of Public Speaking (A Step-by-Step Guide)

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How to Overcome the Fear of Public Speaking (A Step-by-Step Guide)

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:

Warming up

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:

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  1. 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.
  2. 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.
  3. 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.

Stay hydrated

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.

Meditate

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.

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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.[1]

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.

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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.[2]

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.

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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:

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  • 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:

Reference

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