Stress Management for Presentation

Group Members• Waleed Ramzan (Leader)

Topics to be Discussed• What is stress?• External & Internal sources of Pressure.• Strategies for coping with stress.• Identifying Stressors.• Even More Ideas & helpful tips.• Major causes behind stage fear.• How To Lose Stage Fear During

Presentations.• Negative Effects of Stress.• Benefits of Stress Management.

What is stress?

The result of an imbalance between our resources and the

demands made on them.

Resources• Physical health• Skills• Experience• Attitudes and beliefs• Personality• Social support• Coping methods / history

Demands• Emotional, social, physical and financial

demands of everyday life• Adjustments to situations eg changes,

losses, separations, accidents and illnesses

• Work-life balance• Attitudes and expectations about self

and others• Values and goals

Feel like you are Losing It!

External Sources of Pressure

Physical environment: e.g. noise,

overcrowdingJob factors:

e.g. tight deadlines, little control

Social/cultural factors: e.g. competition,

economic pressures

Internal Sources of Pressure

Physical: e.g. state of health, sleep

Behavioral: e.g. inefficient work patterns,

procrastinationCognitive:

e.g. perfectionism, negativityEmotional:

e.g. won’t get help, others’ needs put first

Are you Stressed?

Strategies for coping with stress

• EMOTION-BASED – talking about/ expressing feelings, getting support e.g. exercise, meditation

• AVOIDANCE BASED – denial, pretense, e.g. boozing, bingeing

• PROBLEM-BASED – trying to sort it out e.g. getting help

• STRESS-CARRYING – taking emotions out on others e.g. shouting, blaming

Stress busting goals• Identify your difficult areas• Think about the changes you would

like and set goals for change - SMART ones

• Develop strategies and techniques to achieve your goals

• Review and revise your plan

Is All Stress Bad?• Moderate levels of stress may

actually improve performance and efficiency

• Too little stress may result in boredom

• Too much stress may cause an unproductive anxiety level

Identifying Stressors

Situations, activities, and relationships that cause ‘trauma’ to one’s

physical, emotional, or psychological self

Name Your Stressor • Person• Place• Thing• Combination

Other Helpful tips • Changing perceptions and

expectations• Break jobs/tasks into manageable

parts• Set reasonable/realistic goals• Set boundaries• Schedule “me” time

Negative Effects of Stress1. Physical- Heart palpitations- High blood pressure2. Emotional- Mood swings- Anxiety- Can lead to

depression• Can also lead to

unhealthy coping strategies (i.e. alcohol, drugs, etc)

Even More Ideas• Let go of perfectionism• Learn to be flexible• Relax your standards• Focus less on pleasing others and

more on pleasing yourself• Stay away from negative people• Surround yourself with upbeat,

flexible and fun people.

How To Lose Stage Fear During Presentations

Many people have been experimented stage fear while delivering a presentation.  But the

important part is how you manage to overcome your stage freight. Some people manage to overcome the fears while others

tend to spoil their presentation due to intemperance leading to further degradation

of their fragile self-confidence.

Major causes behind stage fear

• Inadequate preparation is one of the prominent cause behind this fear.

• Some people get nervous due to the anxiety of being judged.

• Lack of proper knowledge and competence is also amongst one of the main reason of stage freight.

• Negative past experience or unfamiliarity with the audience are some other major causes behind stage fear.

Some other points to minimize the Stress of Presentation

• Holding something (pen)• Eye contact (don’t see exact in eyes) • Movement (on stage)• Be genuine (if you stressed)• Be clear (properly speak)• Drink a water• Try to smile

Ann Landers said…

“People take advantage of

you only with your permission”

If you ought to deliver an Impressive and Successful

Presentation.

• Prepare well before delivering a presentation

• Do not cram your Topic• Stay calm• Admit your Stage Fear before your audience• Take help of Notes• Generate attention• Convert your nervousness into your

strength

Benefits of Stress Managementfor Presentation

• Physical health gets better-more energy and stamina

• Emotions stabilized-positive attitude-hopeful/happier

• Ability to focus improved-able to learn and achieve

ConclusionIn Conclusion, make a commitment to yourself to change the

situation(s) causing you stress, seek new and different ways to cope with the daily & stage stresses and attempt to become more efficient so that you may foresee what stresses may

arise and possibly, avoid or alleviate them.

The Key Word Is….Balance

Questions