Most people are afraid of public speaking, but when you’re shy or introverted giving a speech or presentation can seem even more daunting. Here are some tips on how to conquer public speaking fear and give a great speech, whether you are an introvert or not.

Know your audience

Understanding your audience is one of the single most important factors to successful public speaking. You wouldn’t give the same speech to a group of school teachers as you would to a group of their students. So ask yourself, who is my audience and what do they want, or need, to hear? The answer to this question will help you decide what to include in your speech and how you present it. Introverts are generally very aware of the needs of others – use this natural ability to tune into the needs of your audience and share with them your unique perspective on the topic.

Clearly structure your speech

Like any good story, make sure your speech has a clear beginning, middle and an end. Structure is your friend when it comes to public speaking. It helps you to organize your thoughts and stay on track during your speech. If you start to wander during your presentation, structure will help bring you back. It will also help your audience to follow your presentation more easily. Introverts are usually good at solitary tasks that require intense focus, such as research and writing. Use your strength in these areas to help you craft a well-structured speech.

Start with an introduction designed to grab attention and give your audience a brief idea of what you’re going to talk about. Next, go into the body, or the details of your speech. Break it up into several main ideas that logically flow from one to another. Include transitions between each point to help your audience follow along. For example, you might say something like, “Now that we’ve discussed ways to be more eco-friendly at home, let’s move on to ways to do the same at your workplace.” Finish with a short summary to review what you’ve covered and make your call to action. A call to action is when you tell the audience what you want them to do after hearing your speech.

If you’re finding it difficult to structure your speech, consider using a content writing service such as CopyCrafter. They can help make sure your speech is logical, well-structured and audience-oriented.

Practice, then practice some more

No one knows exactly why are people so scared of public speaking, but seventy-four percent of people suffer from speech anxiety. Theories suggest it’s related to evolution and our deep-seated fear of being rejected by our social group and left to fend for ourselves. Regardless of the reason, one of the best ways of overcoming speech anxiety is preparation. Your adrenaline is bound to be running like crazy on the day of your speech, so the more prepared you are the easier it will be to stay calm and in the flow. Introverts tend to be thorough in their preparation for events, so apply this same care when getting ready for your speech.

To help you remember your presentation, try practicing while you go for a walk. Researchers have found that our memory performance is boosted while walking.

Being a good public speaker is about more than just remembering the words, it’s about conveying a message with both your body and your voice. A good technique is to practice in front of a mirror. Pay attention to your gestures, facial expressions and other body movements to make sure they are in line with your words and are sending the right message. As you gain more confidence in your ability, try giving your speech to a family member or friend. It will help you get used to delivering the presentation for a live audience.

Be the expert you are

Stick to speaking about topics you know well and feel passionate about. If you try to talk about something you don’t really understand or care about you are setting yourself up for failure. Be yourself and allow your natural excitement for your topic to shine through. TED curator Chris Anderson says all great TED Talks have one key common ingredient: ”Your number one task as a speaker is to transfer into your listeners’ minds an extraordinary gift, a strange and beautiful object that we call an idea.” Your audience has come to hear what you have to say, so share your ideas and expertise with them freely and openly.

Remember, it’s a performance

Giving a speech or presentation is a performance. Duh, right? That’s why it makes you so nervous. But looking at it this way can actually help you to get over your fear of public speaking. Susan Cain, author of the New York Times bestselling book QUIET: The Power of Introverts in a World That Can’t Stop Talking, says it’s like being at a costume party. Behind a mask we feel liberated and our inhibitions fall away. It’s the same way when you step on to the stage. You take on a persona, playing the part of your most confident, most interesting self. You may even want to wear a special outfit, one that makes you feel more confident.

Slow down

Introverts are often quiet, but when they do speak their ideas can come tumbling out in excitement. Slow down and take your time. This will give your listeners the opportunity to really absorb what you are saying before you move on to your next point. By slowing down your speech you’ll also help keep your heart rate down and lower anxiety.

Don’t forget to smile

A smile goes a long way to connecting with your audience and will also make you feel more relaxed. It might seem like a simple thing, but smiling reduces stress and will make your audience feel more at ease as well.

If you make a mistake, keep going

It’s almost guaranteed that you will make a mistake or two at some point during your speech. For detail-oriented introverts this can be tough to accept, but your audience probably won’t even notice your misstep, because while it may seem major to you, it probably isn’t. And even if it is, keep going. Your audience will remember your speech for the whole of it, not just one moment. Your mistake will seem a lot less important if you don’t draw attention to it.

Do reconnaissance

Spend some time in the room where you’ll be giving your speech beforehand. Try out the microphone and make sure any audio-visual equipment is running properly. Do a trial run, if you have enough time. Make sure you have a glass of water handy and all your notes are in order.

Again, preparation is the key to how to stop fear of public speaking for introverts and other nervous speakers.

Like most things in life, the more often you do presentations the more comfortable you will become doing so. For introverts and anyone else with a fear of public speech, there is a certain degree of “fake it ‘til you make it” that comes into play, especially when you first start. But don’t give up. With preparation and persistence you can become a great public speaker.

Need some inspiration before your speech? Check out these TED Talks for some last minute encouragement.

You’ve read 9 Tips on How to Overcome Fear of Public Speaking for Introverts, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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This fast-paced modern world often keeps the mind whirling long after it should be asleep. Finding a balance between work, family, and other obligations bring stress that can keep you awake late into the night. But, there are yoga and meditation techniques you can use to release stress and bring the mind to a state of calmness.

Yoga and Meditation Relieve Stress

Yoga and meditation have been proven to decrease inflammation, reduce blood pressure, and improve moods. Both use breath and body together to focus on muscle groups that may be holding tension. As your mind focuses on your body, it is more likely to put those things that are causing stress in the background where they have less power over you.

Stress causes muscles to tighten and shorten often resulting in painful knots. Yoga and meditation let you slow your busy life down and target your problem areas, which often include the neck, shoulders, or back. Start by creating a relaxation routine before you go to bed. Try a few different techniques and poses until you find a sequence works for you.

Meditation for Better Sleep

There are many types of meditation, some of the most successful sleep-promoting techniques include:

• Abdominal (Deep) Breathing: You can perform abdominal breathing lying down or sitting in a comfortable position. Close your eyes and take a deep breath from the diaphragm. At first, it might be beneficial to place one hand over your belly button. Your hand should rise when you breathe in letting you know you’re doing the technique correctly. Slowly let the air out. Focus on the in and out movement of air.

• The Count Down: Lay down in a comfortable position and take a few deep abdominal breaths. You can look at the ceiling or close your eyes, whichever is more comfortable. Start counting down from one hundred. Use each breath to picture the numbers in your mind. As you move to the next number, relax one part of your body. Gradually relax from your head down to your toes.

• Guided Imagery: The brain has the power to make your body believe it’s somewhere else. Get comfortable and pick a place in your mind where you feel safe, calm, and relaxed. Breathe deeply and imagine this place in as much detail as possible. Use all your senses to bring your relaxation location to life so that every part of you believes you’re there. With the mind occupied, the body is free to relax into sleep.

Yoga to Release Tension

There are many yoga poses that promote sleep. Some can even be performed from the comfort of your own bed.

• Child’s Pose: This classic pose can be performed on a firm bed. If that’s not comfortable, you can use a mat next to your bed. Sit on your knees with the top of the feet flat on the floor, fold your torso over your thighs and extend the arms in front of you (you can also place them at your sides if that’s more comfortable). Take five deep abdominal breaths and release.

• Legs up the Wall Pose: This fun pose sends blood back to your center and heart. Lay on the floor with your legs extended straight up the wall pointing to the ceiling. Arms should be extended out to each side, but relaxed. Breathe deeply for five breaths and let your legs and back relax.

• Supine Spinal Twist: Lie with your back to the mat with one leg out straight and bring the other knee to your chest. Gently cross this knee over your body while turning your head in the opposite direction. Breathe deeply for five breaths and repeat on the other side.

Mary Lee is a researcher for the sleep science hub Tuck.com. She specializes in sleep’s role in mental and physical health and wellness. Mary lives in Olympia, Washington and shares her full-sized bed with a very noisy cat.

You’ve read Too Stressed to Sleep? Here’s How to Relax, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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You’re reading 3 Essential Tips to Spring Clean Your Mind, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Spring is nature’s way of saying, ‘Let’s party!’ – Robin Williams

It’s spring cleaning time. Another year, another spring, and another chance to get your sanity back. If you, like me, don’t like winter, or if the past few months have been tough on you then no time is better than spring to help you recharge and shake things up for the better.

Here are four science-backed ways to spring clear your mind and feel more relaxed before the summer.

Tip#1: Expose your negative thoughts for what they truly are

Ever listened to Rap God? Eminem raps the last verse of the song at an insane speed that not so many will comprehend it properly without checking the lyrics first. Similarly, this is how your deeply-integrated fears, worries, and negative thoughts operate inside your mind – probably 10X faster.

You see a hot somebody walking towards you and all the sudden you`re scared shitless. Suddenly, all the insecurities and failed experiences with the opposite sex pop up out of nowhere. You don`t know what had occurred to you, but you`re so damn sure you`re not feeling confident around that person.

Your only way out of this dilemma is to put those thoughts under the microscope and examine their validity. But you can`t do this unless you journal these thoughts on paper so you can analyze them slowly and with better understanding.

Many studies recommend daily journaling for better mental health. One study found that four weekly sessions of journaling – 20 minutes each – helped American veterans cope with their post-war lives.

Another study by Michigan State University found that writing about your feelings makes you less worried and may help you perform better in an upcoming stressful task. If all these studies suggest you should keep a journal, then it might be a good idea to try it. After all, what`s bad about getting to know yourself better.

 Tip#2: Meditate like your life depends on it (Cause it does)

Life is so stressing and anxiety-provoking, and if you have a bad temper, that`s even worse. I used to be a very short-tempered person. Not the typical short-tempered man but more of the take no shit from nobody, can`t stand a critic type.

Everyone around me told me I should meditate, or see a doctor, but I didn`t. Until I lost my temper one day in front of a big fish who didn`t like my attitude – well, who blames him – and I lost a dream, five-figure a month client.

The first thing I did back home that night was open the Word file where I keep my journal, scripted down the entire situation then wrote to myself this line: That`s Why You Should F*ckin Meditate. And I vowed I would meditate every morning for the rest of my life.

I`m cool now, all from ten minutes of just sitting down there and watching myself breathing in and out. And I recommend you do the same cause meditation rocks.

Daily meditation will ease stress, enhance your self-awareness, increase your attention span, lower any depressive symptoms, improve your sleep, and will give you a better mood. So why not try it? Use this detailed meditation guide. No matter how busy you are, you`ll always have five spare minutes to do whatever you want. Make them count.

Tip#3: Run, Forrest, Run!

Months ago, I had a surgery and the doctor told me not to do high-intensity workouts for a while. If I was to exercise, I had to either choose between brisk walking and light jogging, so I reluctantly chose the latter and yes, it changed my life.

Though I couldn`t burn as many calories as I used to with high-intensity training, I began to cherish the pep talk Will Smith once gave on MTV. What Smith said on live TV was that running is the best way to overcome the inner voice within you that begs you to jump ship when the going gets tough– he precisely called running the key to life, why?

Because when you – and I`m quoting Smith – learn how to defeat that voice when you`re running, you`ll learn how not to quit when things get hard in your life. You teach yourself how to concentrate and how to tunnel your vision, breath, and power to the single goal of getting one step closer to the finish line.

I highly encourage that you run around the block, or at the gym, at least once a week. Don`t do it for the six packs. There`s a bunch of other activities to lose weight faster, but not so many that will teach you how to control your mind and stay mentally sharp.

Marwan Jamal is a fitness and health blogger at Healthline and a great fan of the gym and a healthy diet. He follows the trends in fitness, the gym, and a healthy life. He loves to share his knowledge through useful and informative articles.

You’ve read 3 Essential Tips to Spring Clean Your Mind, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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You’re reading 3 Essential Tips to Spring Clean Your Mind, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Spring is nature’s way of saying, ‘Let’s party!’ – Robin Williams

It’s spring cleaning time. Another year, another spring, and another chance to get your sanity back. If you, like me, don’t like winter, or if the past few months have been tough on you then no time is better than spring to help you recharge and shake things up for the better.

Here are four science-backed ways to spring clear your mind and feel more relaxed before the summer.

Tip#1: Expose your negative thoughts for what they truly are

Ever listened to Rap God? Eminem raps the last verse of the song at an insane speed that not so many will comprehend it properly without checking the lyrics first. Similarly, this is how your deeply-integrated fears, worries, and negative thoughts operate inside your mind – probably 10X faster.

You see a hot somebody walking towards you and all the sudden you`re scared shitless. Suddenly, all the insecurities and failed experiences with the opposite sex pop up out of nowhere. You don`t know what had occurred to you, but you`re so damn sure you`re not feeling confident around that person.

Your only way out of this dilemma is to put those thoughts under the microscope and examine their validity. But you can`t do this unless you journal these thoughts on paper so you can analyze them slowly and with better understanding.

Many studies recommend daily journaling for better mental health. One study found that four weekly sessions of journaling – 20 minutes each – helped American veterans cope with their post-war lives.

Another study by Michigan State University found that writing about your feelings makes you less worried and may help you perform better in an upcoming stressful task. If all these studies suggest you should keep a journal, then it might be a good idea to try it. After all, what`s bad about getting to know yourself better.

 Tip#2: Meditate like your life depends on it (Cause it does)

Life is so stressing and anxiety-provoking, and if you have a bad temper, that`s even worse. I used to be a very short-tempered person. Not the typical short-tempered man but more of the take no shit from nobody, can`t stand a critic type.

Everyone around me told me I should meditate, or see a doctor, but I didn`t. Until I lost my temper one day in front of a big fish who didn`t like my attitude – well, who blames him – and I lost a dream, five-figure a month client.

The first thing I did back home that night was open the Word file where I keep my journal, scripted down the entire situation then wrote to myself this line: That`s Why You Should F*ckin Meditate. And I vowed I would meditate every morning for the rest of my life.

I`m cool now, all from ten minutes of just sitting down there and watching myself breathing in and out. And I recommend you do the same cause meditation rocks.

Daily meditation will ease stress, enhance your self-awareness, increase your attention span, lower any depressive symptoms, improve your sleep, and will give you a better mood. So why not try it? Use this detailed meditation guide. No matter how busy you are, you`ll always have five spare minutes to do whatever you want. Make them count.

Tip#3: Run, Forrest, Run!

Months ago, I had a surgery and the doctor told me not to do high-intensity workouts for a while. If I was to exercise, I had to either choose between brisk walking and light jogging, so I reluctantly chose the latter and yes, it changed my life.

Though I couldn`t burn as many calories as I used to with high-intensity training, I began to cherish the pep talk Will Smith once gave on MTV. What Smith said on live TV was that running is the best way to overcome the inner voice within you that begs you to jump ship when the going gets tough– he precisely called running the key to life, why?

Because when you – and I`m quoting Smith – learn how to defeat that voice when you`re running, you`ll learn how not to quit when things get hard in your life. You teach yourself how to concentrate and how to tunnel your vision, breath, and power to the single goal of getting one step closer to the finish line.

I highly encourage that you run around the block, or at the gym, at least once a week. Don`t do it for the six packs. There`s a bunch of other activities to lose weight faster, but not so many that will teach you how to control your mind and stay mentally sharp.

Marwan Jamal is a fitness and health blogger at Healthline and a great fan of the gym and a healthy diet. He follows the trends in fitness, the gym, and a healthy life. He loves to share his knowledge through useful and informative articles.

You’ve read 3 Essential Tips to Spring Clean Your Mind, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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Whether you celebrate Thanksgiving, Chanukah, or Xmas, the major holidays (including New Year’s) is only months away. This is the time of year when friends and family come together to celebrate in their own special way, and it is also the time when people want to look and feel their best.  Whether you want to look stunning for that big New Year’s Eve party or feel good about yourself over the holidays with a great optimistic outlook on 2018, here are four things you can do to achieve these goals.

Book Regular Appointments with a Skin Care Spa

Your face is the first thing you notice about yourself, and it is generally the first thing others notice about people. Whether you want to reduce red spots, wrinkles under the eyes, or lines on your forehead, the best skin care spas have well-trained aestheticians who customize treatments to help clients achieve their beauty goals. You could be a great candidate for scheduled custom facials, microdermabrasion treatments, or you may even have other goals to improve your appearance that extend beyond the face, in which non-surgical body contouring treatments would be ideal.  From New York City to Dallas and to Los Angeles, find a boutique skin care spa and let your aesthetician know what goals you hope to reach by the time the family is ready to carve the turkey and exchange gifts!

Work with a Life Coach

Looking great is one thing, but truly feeling amazing takes happiness to a whole new level. Often we experience a disconnect with our true desires whether we find ourselves buried in careers or too busy raising a family to focus on ourselves. When people disconnect with their authentic selves, the opportunities to live a full life of joy can be hindered. This is why many choose to work with a life coach specializing in various areas and who they can connect with. When we learn to connect with ourselves, we will be able to better connect with others, and with this comes a new level of living and happiness that will open your awareness to taking in all the joy during the holidays.

Get a New Look

Sometimes we tend to get stuck in a fad whether it’s the way we dress or how we style our hair. Start by visiting a respected hair stylist who has attended the latest conventions and is current on what the “in look” is, and where it’s headed. You can also book time with a style consultant to help you shop for a new wardrobe. These are skilled experts who know how to dress people based on their skin tone, body shape, hair color, and facial structure. A new wardrobe for Fall and Winter, some new sunglasses, striking accessories, and the latest hairstyle will bring out your natural beauty leaving you looking, and feeling, totally amazing.

Consider a Tattoo

It may sound crazy, but times are changing. Today’s business executives are no longer a majority who wear suits and ties. There are more professionals coming from creative agencies and tech companies that sports sandals, torn t-shirts, and custom ink. While some have entire sleeves of ink running up their arms, others have a single tattoo in a noticeable place, yet it is subtle. Tattoos aren’t for everyone, and you should always be 100% sure you want one once you sit down in the artist’s chair. But if you have considered it, check with your employer and see how your industry as a whole views people with tattoos. While a sales executive a pharmaceutical company might be able to have one and not have it impact their business, a pediatric surgeon may get a few raised eyebrows. So long as it is appropriate for you and doesn’t interfere with your career goals, a tattoo could give you a new look leaving you feel energized and more alive than ever!

You’ve read 4 Great Ways to Look and Feel Amazing for the Upcoming Holidays, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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“Passion” is a buzz-word right now. Wherever you look, there’s another guru telling you how you need to be passionate about everything you do. The pursuit of passion is so relentless, it can make you feel exhausted just thinking about it.

However, when there’s a lot of hype around something, there’s usually a reason. I’m far from telling you that you need to feel passionate 24/7 or else you fail at life, but I am telling you to take a good look at the amount of joy and passion present in your days. They might just be the key to a lot more things than you ever suspected.

What’s a “passion”, anyway?

The way I define “passion” is not just as a hobby, but something which truly light you up. Your passion is that thing you could do all day, that makes you forget time. You feel inspired, pumped, or simply very, very content.

It could be an art or craft. For some, their passion is a particular interest they love pursuing. And there are many people who have more than one passion. The world has spent a long time telling us that we need to find our “purpose”, which is typically defined as one particular activity or career we find fulfilling. This is true for some, but not for everyone. A lot of us are multi-passionate, or multi-potentialites, meaning that we have different interests which light us up, and they may change over the years.

But I want success/money!

When I talk about passions, it’s easy to get agreement from people. Everybody wants to follow their passions, don’t they? It’s self explanatory.

The reason I get worked up about this, is that most people see passions as something of an afterthought. They have their work or business, which is ideally related to a passion, but it’s a serious undertaking and it has to come first. Passions are relegated to the 30 minutes on a Sunday evening when the “real” work is done.

And that, right there, is the issue. People focus on “making a living” – or a fortune, even – and neglect what living is actually all about: Joy, passion, love, and the moments that stay with you.

Centre or periphery?

You may well argue that you still need to pay the bills, and a business can make you feel fulfilled, too. Indeed, I’m not for one moment suggesting that you give up on the practicalities of life in favour of your passion or passions. My point is about focus.

You see, something happens when we realise that joy, passion, the expansive feeling of doing exactly what we love most, are really what life is all about. If we start putting our main focus on our passions, a shift happens. It’s like our DNA changes, like every cell in our bodies rearranges itself in a new, lighter, joyful pattern.

This doesn’t crowd out necessities like paying bills; on the contrary, once we have our priorities right, time seems to expand and “busy” becomes a thing of the past. I see it time and time again with my Coaching clients.

The highest form of Self Care

The truth is that catering to our passions, putting them front and centre in our lives, is the ultimate act of Self Care. It leads to our filling up with joy and love, to the point where we overflow and this love seeps into everything else we do, until it permeates every area of our lives.

Yes, this does include careers and businesses, especially if we love what we do. It can, however, infuse even the most menial work with a new sense of meaning and purpose. I know, I know – “purpose” is another of these over-used words, but the truth is that it’s directly related to your passions. When you follow your bliss quite literally, you will discover your purpose.

Ever since I made the shift to passions-centered living, my life purpose has become abundantly clear. As a result, every day has become meaningful. I no longer live for the weekend. And every time I stop to think about my life, I’m immediately flooded with a deep, heartfelt gratitude, a feeling so profound it occasionally moves me to tears.

Almost as good as experiencing this profound joy, is witnessing it in others. It’s why I’m a Life Coach! I can think of no greater privilege than to be around a fully realised human being, and having a hand in bringing this about is the best job I can think of.

Remember what used to make you happy. Think of the thing you always wanted to try. When will now be the right time to pursue them? Dare it, and watch your life unfold.

Sibylle is a joy-seeker and professional Life Coach at http://www.wildspiritscoaching.com who helps clients break out of the tyranny of “work, pay bills, buy things and consume” and instead prioritise doing what lights them up. She lives in the beautiful West of Ireland.

You’ve read The Key To Success Might Just Be Joy, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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