<ul><li class="ql-align-justify">Instead of feeling pressured to respond immediately, take a moment to gather thoughts before responding.</li><li class="ql-align-justify">Shift the focus to the value you bring in interactions and discussion, thereby enhancing your confidence.</li></ul>

Mental Techniques for Anxiety Management

<ul><li class="ql-align-justify">Matt Abrahams offers over 50 scientifically-backed techniques to manage anxiety, particularly in public speaking scenarios, in his book <a href="https://www.amazon.com/Speaking-without-Freaking-Out-Techniques/dp/1465290478">Speaking Up Without Freaking Out</a>.</li><li class="ql-align-justify">Select 3 to 5 techniques from the list to create your own plan. </li></ul>

Create an Anxiety Management Plan for Yourself

<ul><li class="ql-align-justify">A framework to organize their thoughts and communicate more effectively. Think along the lines of answering the following questions:</li><li class="ql-align-justify">What: Lay out the facts and describing the situation objectively. What happened? What was the idea?</li><li>So What: Analyze the significance of the situation. Why is this important? What impact did this have?</li><li class="ql-align-justify">Now What: Decide on the next steps. What will you do differently next time? How will you apply the insights?</li></ul>

Being Concise: Utilize "What, So What, Now What" Structure

<ul><li class="ql-align-justify">Imagine you are put on the spot to deliver a speech or to say something of value.</li><li class="ql-align-justify">In such a situation, anxiety manifests both mentally and physically.</li><li class="ql-align-justify">Mentally, it manifests as self-imposed pressure and intense judgment. It arises from a desire for perfectionism, fear of failure, negative self-talk and catastrophizing (expecting the worst possible outcome in any situation).</li><li class="ql-align-justify">Physically, anxiety leads to symptoms like increased heart rate, blushing, sweating, shakiness, and dry mouth.</li></ul>

Understanding Anxiety

<ul><li class="ql-align-justify">For example, your 3-step plan could be (1) Breathe Deeply: Take 10 deep breaths to calm your nerves; (2) Listen to an inspirational song, preferably the same one each time to prime your mind; (3) Visualize Success: Close your eyes and imagine yourself being applauded and appreciated for your speech.</li><li class="ql-align-justify">Use an acronym to remember your plan (BLV).</li><li class="ql-align-justify">Regularly rehearse it to build familiarity - each time before you give an important speech, carry out this pre-game ritual.</li></ul>

Example Anxiety Management Plan

<ol><li class="ql-align-justify">Information: What do I want my audience to know? Clearly state the facts and share relevant information.</li><li class="ql-align-justify">Emotion: How do I want my audience to feel? Use stories, anecdotes, or expressive language to evoke the desired emotions. Emotions are key to make your message more memorable and build trust.</li><li class="ql-align-justify">Action: What do I want the audience to do next? Share practical steps you want them to take after receiving your message.</li></ol>This is applicable for any form of communication—be it a speech, presentation, email, or meeting.

3 Key Components of Effective Communication

<ul><li class="ql-align-justify">Focus on what is relevant to your audience and start with what is most important to them.</li><li class="ql-align-justify">Avoid the tendency to overexplain or show off your knowledge by building the clock when all people need is the time.</li><li class="ql-align-justify">Simplify language by avoiding jargon.</li></ul>

Being Concise: Tell the time, don't build the clock

Imagine you are giving a presentation on the importance of cybersecurity in your organization.<ol><li>Information: Present statistics on recent cyber-attacks, the potential risks, and the current state of your organization’s cybersecurity measures.</li><li>Emotion: Share a compelling story about a competitor that suffered a significant data breach and the emotional and financial toll it took on them.</li><li class="ql-align-justify">Action: Conclude by outlining specific steps your team can take to enhance cybersecurity, such as adopting new protocols or attending a training session.</li></ol>

Example of incorporating Information, Emotion and Action

<ul><li class="ql-align-justify">Take deep belly breaths with a focus on longer exhalations can help alleviate anxiety (<a href="https://www.youtube.com/watch?v=sU9fGo7pULQ">Watch it here</a>).</li><li class="ql-align-justify">Hold something cold in your hands (like a chilled water bottle) as this helps in reducing core body temperature. It further slows down the heart rate and decreases blood pressure.</li></ul>

Physical Techniques for Anxiety Management

Communications expert, Matt Abrahams, author of the book Think Faster Talk Smarter, shares strategies to help us lower our stress and make what we say more concise, relevant, and memorable when we speak.

We’re often put on the spot to say something of value. And when it happens, it can catch us off guard.  For example, you log in early to a conference call and need to make small talk with high status colleagues. Or you find out in a meeting that a co-worker is leaving the company, and you’re asked to say a few words.  These kinds of spontaneous interactions happen more often than we think. But unlike formal presentations or pitches, there’s no time to practice. We wonder how to manage our anxiety and improve our performance.  That’s why communications expert, Matt Abrahams, wrote the book, Think Faster, Talk Smarter: How to Speak Successfully When You’re Put on the Spot. He shares strategies to help us lower our stress and make what we say more concise, relevant, and memorable. Matt takes our on-the-spot communication to the next level.  Episode Links  How to Shine When You’re Put on the Spot  How to Speak Confidently When You’re Put on the Spot  The Vaster Wilds by Lauren Groff  Episode 235 with Jonah Berger  The Team  Learn more about host, Gayle Allen, and producer, Rob Mancabelli, here.  Support the Podcast  If you like the show, please rate and review it on iTunes or wherever you subscribe, and tell a friend or family member about the show.  Subscribe  Click here and then scroll down to see a sample of sites where you can subscribe.

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Want to get better at work? At managing others? Managing yourself? Gayle Allen interviews experts who take your performance to the next level. Each episode features a book with insights to help you achieve your goals.