Appear professionally in the media! (5)

Strategies against nervousness

FIT FOR YOUR MEDIA PRESENCE

It comes quite suddenly. The excitement usually begins minutes before the actual performance. Heart palpitations, dry mouth, cold palms, racing thoughts - not an optimal prerequisite for a confident start.

This is how you can reduce your tension quickly and effectively before your performance:

Fooling around like Gottschalk
We only know them with a confident smile, quick-witted and charismatic, the great entertainers and show stars. Of course, as a TV consumer, you don't see that they do their warm-up exercises before the performance as a matter of course (and definitely don't look particularly intelligent).

Why is fooling around so effective?
Stress and nervousness activate ancient survival mechanisms in the brain. The "limbic brain", which allows you to communicate in a relational way, is blocked. Negative thought patterns (" You're so nervous again!" ) now intensify this natural situational stress into stage fright.

This is how you quickly regain your security:

• Look for a room where you can be completely undisturbed for a few minutes.
• Do you have children? Remember moments when you communicated in baby talk and just do it again now.
• Show yourself a long nose in the mirror, or grimace, the wilder the better. Bubble or snort to your heart's content.
• Do you notice how quickly body language and gestures open up and the adrenaline leaves your veins?

Being able to laugh at yourself is the best sign of regained self-confidence and sovereignty.

Practical tip
Do what all professionals do: Retreat for a few minutes before your performance. Make sure that you are completely undisturbed. They have a right to this mental preparation.

Focusing perception through "Sense Focusing"

HOW TO GET SECURITY AT ALL TIMES DURING THE INTERVIEW

No matter how well prepared and attuned you are, tension can flare up again at any time during an interview. Whether it's an unexpected question or a small disturbance – if you feel that unwanted pressure to perform is coming up in you, use the following tip:

• For a moment, concentrate on how much weight the soles of your feet carry. Pay special attention to the distribution of the load and whether you can feel the load more in front.
• Is your point of view stable? Are your knees a little loose? Do you feel your mobility in your hips, which gives you dynamism and drive?
• Then you can certainly feel your shoulders let go now. Wonderful! Now you were completely concentrated on feeling for a short moment and your thoughts found no space for a few seconds. Maybe you could even "take a deep breath" for a moment. Now you are ready for new thoughts and answers.

HOW DOES "SENSE FOCUSING" WORK?

Your brain can only process a certain number of sensory stimuli per second. As soon as you concentrate feel , other perceptions or thoughts disappear from short-term memory. Your system can "reorganize" itself during this time – you are back "with yourself", the pressure to perform is released.

With "Sense Focusing" you have a powerful tool at hand to block out any unwanted impressions or thoughts for a short time. This strengthens and makes you independent. You regain your ability to act even in stressful moments. Try it out!

Never practice in competition!

OBSERVE THE BASIC RULE IN ELITE SPORTS

Train your autopilot! Use everyday moments to be fit, relaxed and confident later in front of the camera or microphone.

Practicing in everyday life means doubling your time

Integrate your special 3-second exercises into your everyday life.

• Practice in innocuous situations, in the office or even in private everyday life.
• Determine what you want to remind you of: Is it, for example, the door handle when you enter a room that whispers to you to appear present? Or do you want to think specifically about speech hypnosis in certain conversations?

If you define your anchors precisely, you will have the desired effect quickly available when it really matters. You gain a significant increase in personal security when you appear or are interviewed.

Practical tip
One Post It is quickly written and glued to the edge of the screen. Use simple "anchors" that remind you of your planned small exercises. Good luck!

Next steps:
You are currently reading the fifth and final online tip on the subject of media training. How did you like the training and the courses? Were you able to make good use of it? Have you discovered further training needs for yourself?

I would be very happy if you write to me – of course also if you have any questions yourself: arno.fischbacher@stimme.at

I wish you every success and much success!

You
Arno Fischbacher