The script that got me through a work presentation
So I had to present to about 15 people last week and I was absolutely dreading it. My therapist helped me prepare a script for the anxiety, not just the content. Here's what I did:
Before: I told myself 'I'm going to feel anxious and that's OK. Anxiety doesn't mean danger.' I also did box breathing in the toilets for two minutes.
During: I had my first three sentences memorised word-for-word so I didn't have to think while the initial surge hit. After that, I could lean on my slides.
After: Instead of replaying every awkward moment, I wrote down three things that went OK. Just OK, not perfect.
It wasn't flawless. My hands shook and I spoke too fast. But I stayed in the room and I finished it. That's the win.
Comments (11)
The idea of scripting the anxiety separately from the content is genius. I've always focused on preparing what I'd say but never on preparing for how I'd feel. This changes everything for my next team meeting.
The 'after' part is what I need most. I always spiral after social things – replaying every moment. Writing down three things that went OK is simple but I bet it really interrupts that loop.
i have a presentation next month. dreading it already. might try the box breathing in the toilets thing.
You should! And memorise those first three sentences. Having that safety net makes such a difference. You've got this.
Saving this whole post. The before/during/after framework is so practical. I'm going to adapt it for my own anxiety scripts. Thank you for sharing this!
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