Advertising
Advertising

Five Ways to Kill Anxiety

Five Ways to Kill Anxiety

Anxiety is a dark, negative mental prison which many individuals suffer from each day. Some have feelings of anxiety every once in a while, such as when faced with stressful situations, and others have the daunting, relentless feelings every single day. Known as chronic anxiety, sufferers feel trapped with feelings of worry, sadness, low self-worth, exhaustion, and difficulty in relationships. Fortunately, there is a sliver of hope for anxiety victims by adopting specific techniques to stop it before it festers in the mind and gets out of control.

1. This Too, Shall Pass

When something occurs that causes you to become overly anxious, or if anxiety creeps in for no apparent reason, stop what you are doing and focus on your mind. Breathe in and out, deeply and slowly. Then, immediately tell yourself (out loud if you have to) that it is only temporary. Repeat this over and over again as many times as you need to in order to calm down and convince yourself of this. Think about all of the times in your life that you have been anxious and reassure yourself that you have always been just fine in the end. Do not attempt to ignore the anxiety; acknowledge the feelings you are having and tell yourself that you are going to be okay.

Advertising

2. Focus on your Inner Being

Learn about anxiety and what it entails by asking your healthcare professional, counselor, or by researching credible sources. Doing so will greatly benefit you when anxiety begins to rear its ugly head. When you are suddenly faced with a circumstance that jolts your anxiety into high gear, you will be more prepared to deal with the physiological changes so they do not spiral out of control.  Knowing what to do when this happens beforehand will allow you to face an abrupt period of anxiety.  Learn about deep breathing methods, self-talk strategies, and other forms of immediate relief and see what works for you when anxious moments begin.

3. Self-Talk and Affirmations

Never underestimate the power of positive self-talk and affirmations. These are a few ways many people effectively deal with any anxiety issues they face. Reading positive affirmations and reciting positive self-talk, repeatedly, to yourself can work wonders. When adopted as a useful tool, they work instantaneously to bring a sense of calm in many situations. Finding quotes that pertain to specific situations and writing them down, downloading them through an app on your phone, or even by sticking Post-It notes in places where they are easily seen, will remind you of how to think about daily challenges. Life is hard for many people, and finding ways to deal with the stress is purely based on an individual level.

Advertising

One of the effective ways many people choose to deal with stress is to look into the meaning of the things that initially resulted in the rising stress level. At any given moment, you can choose to be stressed or you can choose to be empowered. You can allow stress to destroy you, or you can let it help you grow. You can choose to feel grateful, by first learning and understanding that you don’t need an excuse to feel good. As Tony Robbins says, “You can feel good for no reason“.

4. Get Healthy

Seemingly obvious, getting healthy is, for some people, also difficult to do.  Many people that have constant anxiety may have specific vices that may not be so healthy to help mask the problem. These may make anxiety worse or only help temporarily. Eating healthy foods, getting plenty of sleep, and exercising will go a long way in terms of controlling anxiety. Foods rich in vitamin B, such as beef, chicken, leafy greens, nuts, and citrus fruits can help keep anxiety at bay. Keeping yourself hydrated with plenty of fresh water each day can help as well.

Advertising

5. Get your Zzzzzzz’s

For many anxiety sufferers, getting a good night’s sleep may seem an impossible task. Many people who suffer from this illness tend to stay up late, thus allowing an overtired body and mind to become more susceptible to anxious thoughts the next day. With the many healthy sleep methods out there, as well as the plethora of strategies for good sleep that are available from your health professional, it can be a reality.  Being awake and alert throughout the day can ease anxiety and help you think much more clearly and realistically.

Anxiety can be debilitating for many, and educating yourself, finding what works for you, in keeping yourself armed with certain techniques can help you remain proactive and able to fight any unnecessary, negative feelings that creep into your mind. Empowering yourself with these methods can help you keep your anxiety under control and lead you to a more productive, healthy, and happy life.

Advertising

Featured photo credit: woman-happiness-sunrise-silhouette via pixabay.com

More by this author

Beth Hedrick

Freelance Writer

lady with camera 5 Common Photography Mistakes and How to Fix Them lady with camera on beach What to Look for When Choosing a Camera for Travel Man Playing Hang Drum Four Ways Listening to Hang Drums can Improve your Well-Being Golfing in Thailand Five Stunning Golf Courses in Thailand bus travel in Kerala 4 Dependable Ways to Get Around Kerala

Trending in Brain

1 How to Memorize a Speech the Smart Way 2 How to Improve Memory: 7 Natural (And Highly Effective) Ways 3 11 Tactics on Increasing Brain Power, Memory, and Motivation 4 How to Increase Brain Power, Boost Memory and Become 10X Smarter 5 How to Improve Brain Memory Naturally: Foods to Eat And Skip

Read Next

Advertising
Advertising
Advertising

Last Updated on November 5, 2019

How to Memorize a Speech the Smart Way

How to Memorize a Speech the Smart Way

Did you know that 75% of the population suffers from glossophobia? That scary sounding word is one of the most common phobia’s in the world, fear of public speaking.

I’ll bet even as you are reading this, you are getting nervous thinking about giving a speech.

I have got good news for you. In this article, I will share with you a step by step method on how to memorize a speech the smart way. Once you have this method down, your confidence in yourself to deliver a successful speech will increase substantially. Read on to feel well prepared the next time you have to memorize and deliver a speech.

Common Mistakes of Memorizing a Speech

Before we get to the actual process of how to memorize a speech the smart way, let’s look at the two most common mistakes many of us tend to make while preparing for a speech.

Complete Memorization

In an attempt to ensure they remember every detail, many people aim to completely memorize their speech. They practice it over and over until they have every single word burned into their brain.

In many ways, this is understandable because most of us are naturally frightened of having to give a speech. When the time comes, we want to be completely and totally prepared and not make any mistakes.

While this makes a lot of sense, it also comes with its own negative side. The downside to having your speech memorized word for word is that you sound like a robot when delivering the speech. You become so focused on remembering every single part that you lose the ability to inflect your speech to varying degrees, and free form the talk a bit when the situation warrants.

Lack of Preparation

The other side of the coin to complete memorization is people who don’t prepare enough. Because they don’t want to come off sounding like a robot, they decide they will mostly “wing it”.

Sometimes they will write a few main points down on a piece of paper to remind themselves. They figure once they get going, the details will somehow fill themselves in under the big talking points while they are doing the talking.

The problem is that unless this is a topic you know inside and out and have spoken on it many times, you’ll wind up missing key points. It’s almost a given that as soon as you are done with your speech, you’ll remember many things you should have brought up while talking.

Advertising

There’s a good balance to be had between over and under preparing. Let’s now look at how to memorize a speech the smart way.

How to Memorize a Speech (Step-by-Step Guide)

1. Write Out Your Speech

The first step in the process is to simply write out your speech.

Many people like to write out the entire speech. Other people are more inclined to write their speech outline style. Whichever way your brain works best is the way you should write your speech.

Personally, I like to break things down into the primary points I want to make, and then back up each major point with several details. Because my mind works this way, I tend to write out speeches, and articles for that matter, by doing an outline.

Once I have the outline completed, I will then fill in several bullet points to back up each big topic.

For instance, if I was going to give a speech on how to get in better shape my outline would look something like this:

Benefits of being in shape

  • Point #1
  • Point #2
  • Point #3

Exercise

  • Point #1
  • Point #2
  • Point #3

Diet

  • Point #1
  • Point #2
  • Point #3

Rest and hydration

Advertising

  • Point #1
  • Point #2
  • Point #3

ConclusionNo need for points here, just a few sentences wrapping things up.

As you might imagine, this step typically is the hardest because it’s not only the first step but it also involves the initial creation of the speech.

2. Rehearse Your Speech

Now that you’ve written your speech, or outline, it’s time to start saying it out loud. It’s completely fine to simply read what you’ve written line by line at this point. What you are working on doing is getting the outline and getting a feel for the speech.

If you’ve written the entire speech out, you’ll be editing it while you are rehearsing it. Many times as we say things out loud, we realize that what we wrote needs to be changed and altered. This is how we work towards having a well rounded and smooth speech. Feel free to change things as needed while you are rehearsing your speech.

If you are like me and you’ve written the outline, this is where some of the supporting bullet points will begin to come out. Normally, I will have written several bullet points under each main topic. But as I say it out loud, I will begin to fill in more and more details. I might scratch certain bullet points and add others. I might think of something new at this stage while I am listening to myself and want to add it.

The key to remember here is that you laying the foundation for your awesome speech. At this point, it’s a work in progress, you are getting the key pieces in place.

3. Memorize the Bigger Parts

As you are rehearsing your speech, you want to focus on memorizing the bigger parts, or the main points.

Going back to my example of how to get in better shape, I’d want to ensure I have memorized my primary points. These include the benefits of being in shape, exercise, diet, rest and hydration, and the conclusion. These are the main points I want to make and I will then fill in further details. I’ve got to ensure I know these very well first and foremost.

By practicing your major points, you are building the framework for your speech. After you have this solid outline in place, you’ll continue by adding in the details to round things out.

4. Fill In the Details

Now that you have the big chunks memorized, it’s time to work on memorizing the details. These detail points will provide support and context for your major points. You can work on this all at once or break it down to the details that support each major point.

Advertising

For example, the details I might have under the “exercise” big point might include such things as cardio, weights, how many times a week to exercise, how long to actually exercise, and several examples of actual exercises. In this example, I have 5 detail points to memorize to support my major point of “exercise”.

It’s a good idea to test yourself regularly as you are rehearsing your speech. Ask yourself:

What are the 5 detail points I want to talk about that support my 3rd main point?

You need to be able to fire those off quickly. Until you can do this, you won’t be able to associate each of the details with the main point.

You have to be able to have them grouped together in your mind so that it comes out naturally in your speech. So that when you think of main point #2, you automatically think of the 4 supporting details associated with it.

Keep working at this stage until you can run through your speech completely several times and remember all of your big points and the supporting details.

Once you can do that with relative ease, it will be time for the final step, working on your delivery.

5. Work on Your Delivery

You’ve got the bulk of the work done now. You’ve written your speech and rehearsed enough times to have not only your main points memorized but also your supporting details. In short, you should have your speech almost done.

There’s one more step in how to memorize a speech the smart way. The final component is to work on how you deliver your speech.

For the most part, you can go give your speech now. After all, you have it memorized. If you want to ensure you do it right, you’ll want to hone how you are delivering your speech.

Advertising

You work on your delivery by rehearsing and running through it a number of times and making tweaks along the way. These tweaks or changes may be are’s where you’d want to pause for effect.

If you’ve found you have used one word 5 times in one paragraph, you might want to swap it out for a similar word a few times to keep it fresh.

Sometimes while working on this part, I’ve thought of a great story that’s happened to me that I can incorporate to make my point even better.

When you work on your delivery, you are basically giving your speech a personality as well.

The Bottom Line

And there you have it, a step by step approach on how to memorize a speech the smart way.

The next time you are asked to give a speech don’t let glossophobia rear its familiar head. Instead, remember this easy to use guide to help craft a powerful speech.

Using the method shown here will help you deliver your next speech with increased confidence.

More About Public Speaking

Featured photo credit: Anna Sullivan via unsplash.com

Read Next