Ask an expert: How do I cope with the jitters?
Q: I have to make a speech at my brother’s wedding, and frankly, I’m petrified at the thought of speaking in front of a crowd.
Even those used to appearing in public get the jitters, says says psychologist Sandra Wheatley (potentpsychology.com) -pop megastar Adele still gets nervous every now and again, and recently had to restart her hit single ‘Easy On Me’ after nerves got the better of her at the London Palladium.
“It’s human nature to get nervous when you’re in a pressure situation,” says Wheatley. “All that adrenaline, which is what makes you feel all gurgly in your tummy, is actually a good thing, because it makes the blood flow to all your muscles – which includes your lungs, your heart, your vocal chords – and it makes everything ready to respond.”
Here are Wheatley’s tips for harnessing your nervous energy…
1. Take a deep breath
The adrenaline coursing through your veins in a pressure situation can increase your heart rate and helps pump your lungs, so to calm yourself down it can help to take deep breaths and breathe through it, explains Wheatley.
“To control your breathing, take longer, slower, deeper breaths, and the fact you’re able to control your breathing will help you realise that actually, you are in control,” she says.
2. Try visualisation
Visualisation is easy – it’s just imaging yourself doing something well. “One thing that’s been shown to help enormously in situations where you anticipate you might feel nervous, is spending a little time beforehand imagining it; almost dreaming it,” explains Wheatley. “Create that image inside your head, almost like a video of success, of everything going well and being fine. It works for sports stars, for actresses, and I dare say it would work for Adele as well.”
3. Everyone gets nervous
In the past Adele has admitted: “I have anxiety attacks, constant panicking on stage, my heart feels like it’s going to explode because I never feel like I’m going to deliver, ever.” Other stars who’ve admitted being affected by nerves include Rihanna, Beyonce, and Emma Watson
4. Remember past successes
Don’t be so down on yourself – everybody has succeeded at something, no matter how big or small. Think of those moments now. Wheatley says: “Focusing on the successful things and remembering what went well before, all those things will help you repeat that success.”
5. Throw yourself a few curveballs
As well as thinking about past successes, maybe give a bit of thought to little things that might not go as well as you hope, to prepare yourself. “You can even throw yourself a few curveballs,” suggests Wheatley. “You may not getalaughwhenyouthinkyou’re going to, will that really be so bad?”
6. Tune in to positive vibes
“Everybody wants you to succeed, remember that,” Wheatley says. “The fact people admire you for getting up to speak or perform or whatever is something to remember.
”It’s really important to harness that and keep it in your mind.”