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What helped me was remembering that nobody cares about ME, only the CONTENT haha. This kinda puts things in perspective, and make me feel like a vessel instead of a presenter.
Also, knowing your material like the back of your hand makes it’s soo much easier.
One thing that helped me with this was squaring things away with my body first. Anxiety attacks can get triggered if our resting heart rate is higher than normal, so I invested in a cardiovascular exercise routine and avoided alcohol on work trips (alcohol slows down your heart rate and your body compensates by increasing it the next day — it’s subtle but noticeable). Also avoided caffeine on performance days and switched to non-caffeinated beverages. I found it was much easier to ground myself in the reality that I had nothing to be afraid if my body was in a more balanced and calm resting state.
You need to get in the gym. Strong body equals strong mind. And unfortunately hate to say it. It’s all in ur mind and perception. You have created thought loops that triggers these events. You need to Change your thoughts and learn to control them. Takes practice but definitely worth it . You need to monitor these thoughts and learn how to control it. Might sound out of the ordinary but hey it could fix ur issue. Good luck
No formula or magic fix but I dealt with the same things early on. In fact I barely passed public speaking in college - it was crippling. The more you do it the more comfortable you will be to do it. As you climb the ladder more and more meetings require talking/presenting and you’ll be doing it so often you won’t even register the anxiety anymore. It gets better!
Smoke weed
Beta Blocker is all u need for presentation anxiety. You don’t get nervous, your heart doesn’t beat fast, you literally feel like a normal person. Talk to your doctor. Everyone says the more you present, the better it gets. That’s not the case for everyone including myself.
A former manager and friend always reminded me that we’re not saving lives here. We all need to give ourselves some grace to make mistakes, be human, and to connect as people
beta blockers and therapy
Breathing exercises helped big time. Stops your thoughts from spiralling
A few tools that have helped clients I've had deal with speaking anxiety: 5finger breathing or staggered breathing. Both can be googled and are easy to do to help calm nerves and ground back down. Ice or something spicy can also bring you back to he present.
Also using curiosity about what is happening. What are you telling yourself about the presentation, yourself or the impact. And how true are those thoughts? What would be a more impactful or empowered thought? Be gentle with yourself. You can move through this!
It took me 20 years to realize this: the client wants you to be comfortable, too. Listen and breathe and take good notes. The fact that you’re already present in the room has meaning.
As many have said, therapy and working with a trained psychiatrist who can adequately prescribe medication. It may get better with time but there’s more solutions to address the problem. I find it better to seek a psychiatrist or someone who prescribes and specializes in psychiatric medication to avoid issues that some PCPs who aren’t as familiar may not be as closely in tune with
A therapist really helps
Beta blockers
Clonazepam