What to do if you feel nervous while speaking

What to do if you feel nervous while speaking? ——10 days of network hotspot analysis and practical solutions

Among the hot topics on the Internet recently, "public speaking anxiety" has become a high-frequency keyword in workplace and campus settings. According to public opinion monitoring data, the volume of relevant discussions has increased by 37% in the past 10 days, especially reaching peaks during the graduation defense season and mid-year debriefing stage. The following is structured data analysis:

1. Why are we nervous when speaking?

According to the analysis of psychology expert @Professor Li in Douyin’s popular video (820,000 likes):

2. Five major response strategies that have been verified to be effective across the entire network

1.3-4-5 Breathing Technique(Xiaohongshu has a collection of 120,000+)
Inhale for 3 seconds→hold your breath for 4 seconds→exhale for 5 seconds. This cycle of 3 times can reduce the heart rate by 28% (data source: "Speech and Eloquence" journal)

2.anchor memory(Tik Tok topic views 21 million times)
Wear a special bracelet on your wrist, and touch it when you are nervous to trigger muscle memory. Netizens have measured the effectiveness as 73%

3.structured note-taking
Using the Cornell note-taking method to divide lecture areas, Zhihu’s highly praised answers show that it can improve the clarity of ideas by 41%

4.cognitive restructuring training
The "3 truths" rule recommended by TED speakers:
• Audiences want you to succeed
• Small mistakes will not be remembered
• Nervous energy can be converted into enthusiasm

5.progressive exposure therapy
Starting from a group speech of 5 people, the audience size is gradually expanded. The tracking data of the UP master of station B shows:
After 8 weeks of training, participants’ anxiety levels dropped by 56%

3. Emergency Response Guide

4. Special reminder from experts

1. Moderate tension is good for performance, but complete relaxation is bad for performance.
2. Avoid over-reliance on drugs/alcohol and other quick-fix solutions
3. Continuously record each progress and establish a positive feedback loop
4. 90% of tension is invisible to the audience (BBC experimental data)

The latest neuroscience research shows that after systematic training, the brain's stress response to public speaking can be reduced to 32% of the initial value after 6 months. Start practicing immediately, and you will find that the person talking on the stage is yourself.