How I found the strength to stand up and speak out

Public speaking is about prepping your body as much as your mind.

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In a Nutshell Does the thought of speaking in front of others make your heart race and your palms sweat? You're not alone. Same here. Public speaking anxiety affects many of us, from boardroom presentations to social gatherings. But it turns out that your body could hold the key to unlocking your confident voice. Below, I share the tips I learned that recently helped me stand up and speak out. Before we dive into some game-changing strategies, let's take a quick look at today's health headlines: • How to use your inner voice to quell your stress • Stop overthinking! Here are 14 ways to do it • This could save a life: Asthma attack first aid Unaccustomed as I am, Tim Snaith Newsletter Editor, Healthline

Written by Tim Snaith July 12, 2024 • 4 min read

what's got us buzzing How to build the inner strength to speak out Many people shrivel up inside at the thought of public speaking. It's one of the Big Fears, and it even has a name — glossophobia. Recently, I was called upon to deliver the eulogy at the funeral of a close family member, and as someone who has mostly avoided public speaking, I began to think about how to prepare. ️ Part of my problem is simply that I don't much like the sound of my own voice, and assume other people won't either. I can usually find the right words, but I don't rate how I deliver them or how I feel while speaking, and that makes me a little anxious. Nothing too serious, just a nagging worry.️️ I already knew the age-old public speaking tips: create (and memorize) a script, practice your speech over and over, and picture the audience in their underwear. This didn't feel like enough, though. So, I started searching for different advice that may calm my nerves and help me feel more confident.️️ Fortunately, I found a short, little-known work that helped me fix these issues, "The Little Book of Speaking Up" by Jutta Ritschel, a voice instructor with over 30 years of experience specializing in vocalization and breathing. ️️ Ritschel advocates strengthening your physical presence through movement, posture, and visualization techniques. This is meant to support your voice, giving it a firmer rooting in your body. Here's how: Mind-body connection: Recognize that physical balance promotes mental and emotional balance. Whole-body approach: Treat your voice as a full-body instrument, not just something that happens in your throat and mouth. Mental imagery: Visualize a "plumb line" running through your body for better alignment. Imagine yourself as royalty to boost confidence and improve posture. Grounding techniques: Focus on your feet's connection to the floor to reduce nerves. Quick exercises: "Rag doll" by dangling and swinging your upper body to improve flexibility and circulation. Shake out hands as if drying them to release tension. Swing one leg while balancing on the other to improve coordination. Consistent practice: Even brief exercises throughout the day can significantly improve speaking confidence. Anxiety management: Practice deep breathing exercises before speaking to calm your nerves. Ritschel argues that confident public speaking is just another skill that can be developed with practice and the right techniques. After trying her approach, I believe she's right. By focusing on the mind-body connection, I was able to build a deeper foundation for my voice. On the day of the service, I felt ready to stand up in front of assembled friends and family and properly honor my father's memory. It turns out that the power to speak is there in all of us, though it may need a little coaxing out, whether the occasion is happy, sad, or professional.️️ How to calm your nerves 🎤 Over to you: Do you avoid public speaking or enjoy it? How do you cope with nerves? Share your story with us at wellnesswire@healthline.com, and you might see your experience featured in an upcoming edition! (Please note that we may use your name and response in an upcoming edition!)

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Thanks for hearing me out! Morgan returns on Monday with advice on how to spot stroke symptoms and act FAST.

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