Leading modules


Module 4 “How do I make myself heard?” – Communication

Unit 2: Skills for high impact speech
Stress management: self control techniques


Below we are going to specify some USEFUL and scientifically proven tips that can help you control your stress level and favor you to make the best of presentations.

  • Anti-stress habits: It is important to prevent and act not only when stress appears but beforehand. Physical exercise, rest, related social relationships, yoga, mindfulness, visualizations of our successful presentation or pleasant distractions help us reduce the level of stressful hormones. We have to carry out these activities throughout the creation process, presentation and after the intervention. These are actually healthy practices for our life in general.
  • Two great tips for the moments before the speech:
    • a) Look at the image below. power position Do you see?. They are two people who are going to make a presentation to an audience. Before starting and during the beginning of the intervention, the girl maintains an upright posture, with her body open and her gaze forward. Visually, it seems that this girl is ready and eager. So is; This posture helps empower us and positively prepare us for action. Internally, the body is working for it. This posture is perceived by the brain as a positive gesture that does not pose any threat and therefore signals the body to relax and relax. Thus, internally, the body secretes less cortisol (stress hormone) and more testosterone (desire, energy and vermin hormone). For his part, the boy maintains a closed body posture, head down and little eye contact. The effect of this posture on the body and on his mind is the opposite of the girl’s case.
    • b) View this video. Amy Cuddy is a psychologist who tells in a pleasant way why it is important to start with this position. https://www.youtube.com/watch?v=3WRwpCn4oLI. Body language affects how others see us, but it may also change how we see ourselves. Social psychologist Amy Cuddy shows how “power posing” – standing in a posture of confidence, even when we don’t feel confident – can affect testosterone and cortisol levels in the brain, and might even have an impact on our chances for success.
  • Breathing: By observing your breathing you can substantially change how you feel. Breathing is vital energy. Take a moment to observe your breathing (especially in difficult times). See if it is shallow or deep, slow or fast, smooth or rough, regular or irregular. When you are rehearsing or when you are going to make the final presentation, look at how you are breathing and change your breathing to a deeper, slower and more regular one.

Progressive relaxation exercise. It consists of acquiring more and better control over our body and mind to reduce the level of anxiety. Thus, lying in a comfortable position and correctly supported back, we will stretch each muscle or muscle group for 5-7 seconds. We will relax for 20-30 seconds. We will repeat each strain-strain at least twice. This exercise is very simple and allows you to become aware of your self-control capacity and helps to release tension. Doing this practice just before the intervention helps us manage stress.