Feeling butterflies? Artwork by Melinda Beck.
Nobody likes the feeling of winged insects flying around their insides when they're getting ready to present. That sensation, otherwise known as nerves, jitters, or freaking out is one of the biggest reasons people contact me for public speaking coaching.
The last time I felt butterflies, here's what I did:
I was getting ready to teach a workshop that I'd taught many times before and yet still, there they were, fluttering around my insides. Rather than trying to ignore them or brace myself against the feeling, I took a moment to really focus on the physical sensation.
What did the butterflies feel like without the thoughts, stories and fears of my mind?
I found the feeling of butterflies fairly mild: I sensed a slight feeling of tension in my stomach. On a scale of 1-10 with 10 being the most excruciating, I gave the feeling a 2. That's it. Just a 2. After a few seconds of feeling this physical sensation, I was able to forget about the butterflies. In other words, they were no big deal.
The next time you feel butterflies, take a moment to feel the sensation in your body. How disturbing is it really if you just focus on the physical feeling?
If you want to read more about this technique, I highly recommend Bruce Tift's book Already Free where he devotes much of the book to versions of this approach.
Here are a few more things you can do if you're feeling butterflies even thinking of your next presentation:
Take a breath.
Feel your feet on the ground.
Focus on the audience.
Try even one of these tips and let me know how it worked for you.