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That's great! This is the start of learning how to self-soothe, which is what I'm talking about in this video. The upgrade to saying "it's alright" to yourself would be "my heart's beating quickly...and it's alright, it's just a fast heart-beat...no big deal". But if "it's alright" by itself, does it for you, that's wonderful. Just to say as well that fear and emotions aren't exactly nonsense. They are often an over-reaction to the situation, but an understandable one. If you want to understand more you might be interested to read this article I wrote: presencetraining.co.uk/most-fearful-creatures/

Hi Tom. I really hear you. Yet, it isn't so much about practice, and more about self-understanding and mindset. Once you realise that the surge of adrenaline is normal, and what gets us into trouble is freaking out about it, we can simply learn how to ride the wave, no matter how infrequently we speak. You've said "I feel it will never be something I can overcome". I get that. But what you are saying is that you are currently holding a *belief* that this is an insurmountable problem for you (probably) based on a few bad experiences in the past. There really *isn't* anything wrong with you. You simply didn't have the right mental toolkit to succeed back then. If you practice the technique I outline in the video, I pretty-much guarantee that it will work for you. Although *you* may need to do a little bit of work first letting go of your (in my opinion untrue) belief that this is an insurmountable problem for you. If you ever want any coaching on this do get in touch with us, I do feel confident we could help. And if you're ever anywhere near London you'd be very welcome to experience this first-hand in front of a friendly audience on one of our courses.

Our pleasure. So glad it's helpful.

Hi Lorenzo. 100% yes! Fast heart rate is always caused by adrenaline. The more interesting question is *what'* is causing your body to release the adrenaline. Adrenaline is a fight or flight hormone which is released by your body when it perceives you to be in a "dangerous" situation. It is usually triggered by an "Oh my god!" thought - such as "Oh my god, what if I mess this up?!", or "Oh my god - my boss will be watching - I'd better do a good job!". In these cases, as well as saying to yourself "My hearts beating quickly...and that's OK", it may *also* be useful to work on listening to, validating and reassuring the part of your brain that's worrying about these things. You may find it helpful to read this article on our website - presencetraining.co.uk/most-fearful-creatures/ Do give it a go (both elements described above) and let me know how you get on.

@@Presencetraininguk Thank you again for the insights, the problem is much clear now! Yea, I do ask a lot of questions to my self in that moments… like what if I not have anything to say or what people will think about my speech (and similar questions) which leads me to lose track of the conversation and increase the anxiety.. Additionally, the racing heart rate “physically” blocks me from speaking (it’s like speaking while running, it’s hard) Anyway, I will read the article and let you know how it goes after! :)

Yes! That sounds really horrid. And the technique that I've suggested should work very well for this if you apply it correctly. The important thing is to recognise that there is a child-like part of you worrying about these sensations, and that child-like part needs some warm adult reassurance. Then say to yourself (in the way an adult would reassure a child) "My mouth is dry...and that's OK", "My heart is beating quickly...and that's OK". The most important elements are the voice in your head being warm and adult, and to name each element that is bothering you and then add "...and that's OK". If you can include all these elements, I can pretty-much guarantee it won't get to terrible. You may also find it useful to read this blog piece that I wrote: presencetraining.co.uk/most-fearful-creatures/ Let me know how you get on!

Great question Ali! It's absolutely fine for you to say it in your main language. The most important things are (a) to start by naming the sensation that feels uncomfortable, then to (b) add the word "and", then (c) to say "...that's OK" or "..it's OK". E.g. My heart's beating quickly - and that's OK. It fine to translate this to any language provided that these 3 elements are included. It's really important that we use "and" instead of "but", because "and" is more welcoming and inclusive and sends a message to your subconscious mind that you're not fighting the feeling.

You are very welcome. We'll do our best to help you. Just email us at hello@presencetraining.co.uk and we'll take it from there!

Yes. And yet...these 3 tips are surprisingly powerful if you simply give them a go! Do let us know how you get on if you do.

Thanks for saying Elijah. That's 100% normal. Many many people get these with adrenaline. Remember that 95% of what you are feeling on the inside isn't visible to the audience. So the chances are that the shake isn't even noticeable to those who are watching you, or if it is noticeable it isn't a big deal for them. And from there you can use "...and that's OK". My voice is a bit shaky...and that's OK. My body is shaking a bit...and that's OK. Remember if you can be OK with the shakiness, the chances are that they audience will be OK with it. Audiences don't respond to how you're feeling, they respond to how you feel about what you're feeling. If you're feeling OK with it, they will feel your OKness, even if they do notice a little shaking.

That's our very great pleasure. So glad to hear that the method is working for you. Keep up the good work!

Glad to hear it Hanne. That's our pleasure. Check out our pinned comment for some additional updated tips.

Glad you enjoyed the video Pristina. Adopting an attitude of service is always useful in any presentation or public speaking situation, because it gets you out of a place of worrying about yourself and puts your focus where it is most useful - on how you can help your audience. I wrote about this in an article on our website - Slow Down and Serve. Yes. Adrenaline is a sign that something matters to you, which is great. And if you stop it getting out of hand using techniques like the one I suggest in my video, it will focus your mind and give you a boost of energy.

Thank you Lvelling! That's very kind.

Thank you @mirameditation! Yes, I'm increasingly realising that this is a key skill in all aspects of life and work. It's actually a key leadership skill too. Daniel

Hi PK. I'm guessing that you viewed this video because you were wanting help managing your adrenaline in a public speaking context. And from your comment I can hear that you are *seriously* skeptical about whether the technique I'm proposing could possibly work. All I can tell you is that (a) it really works for me and (b) I've taught literally thousands of people over the years and this technique is the one that has worked best for just about all of those I have taught. I'm not in the business of bullshit. I'm simply in the business of teaching what works. If you are interested in managing your adrenaline better I'd encourage you to give it a try before drawing any conclusions. If you do try it, I hope it works for you. If you try it seriously, I think it might...

Glad to hear it! Do let us know how it goes :)

Congratulations! The thought "I won't be able to do it" is a common thought. Well done for not believing it. We can't stop these thoughts, but we don't have to believe them.

Yes. That would be great. And...It's much *more* than fear of public speaking and presentations. It's about understanding our emotions and learning how to manage them more effectively and with more self-compassion and kindness. That's what I wish was taught in schools!

I believe that public speaking is taught from a very young age in the US. Which would explain why they tend to be much more confident speakers than we are in the UK.

That would be an ideal world. I wish I wasn't scared of public speaking

Indeed!! It should be done from the very primary classes, so that every child will be equipped to it, and there will no fear "related to speaking before anyone !!!!!!

Imagine a world would humans would just learn to have some charisma and confidence 😂😂

If it's adrenaline it can be controlled using the method I suggest. If it's something else it's outside the scope of my expertise I'm afraid!

That's such a pleasure! Yes, making peace with ourself and our emotional (and mental) world is one of the kindest and most powerful things we can do for ourselves. Glad it helped. Daniel

@@Presencetraininguk 👍👍🙏

Hi Lucie. I can hear your frustration and confusion. Let me see if I can explain HOW this works! The adrenaline isn't the problem. It's the very high levels of adrenaline if it gets out of hand. The reason adrenaline can get out of hand is a vicious cycle of interaction between your mind and your body. When your mind starts panicking about the symptoms adrenaline at level 1, the panic triggers an additional shot of adrenaline that moves the adrenaline level to 2, which triggers stronger symptoms, which causes the mind to panic more. On a bad day this is a panic attack. So we need some way of breaking this adrenaline-panic cycle. We don't have any direct control over the adrenaline, but we can have a degree of control over our thinking. When we notice a part of our mind panicking over the adrenaline, we can consciously choose to replace the thought of "Oh My God my heart is beating very quickly!" with the alternative thought "My heart is beating very quickly...and that's OK". This is a very simple and practical step that we can take to break this mind-adrenaline cycle. And it works. I've taught this technique to thousands of people and I've never heard of anyone who correctly applied it who it didn't work for. It's not (necessarily) that the adrenaline completely goes away (though it often does), but this technique, used correctly guarantees that it doesn't get out of hand and doesn't stop us saying what we need to say and doing what we need to do. I hope this helps! Daniel