How to mentally prepare for public speaking?
Author: Ewelina Kurtys
Most of us feel stressed before giving a speech in front of others. For some, it could be stressful to talk in front of two or three people, while others get stressed only in front of a larger audience. However, the problem is always the same: how to prepare for your speech so that you can deliver the message you care about without being overwhelmed by stress.
One effective way to prepare for speaking is to use mental imagery, a practice widely used in sports to enhance performance and build confidence.
What is imagery?
Imagery, also known as visualization or mental rehearsal, involves using all your senses to rehearse an activity in your mind. It is often used in sports to improve motor skills or to help athletes to reduce stress during a competition. It can also be used to enhance various skills outside of sports, helping with both physical and emotional skills. For example, it can help to improve precise movements (like a tennis serve) or help to manage feelings (stay more calm and confident).
Similarly, when making a speech, you can improve your delivery by working on:
- your physical performance (e.g., body posture, proper gesticulation)
- or your emotional performance (being calm, confident, having a positive attitude).
This is why imagery exercises can be useful in preparing for a speech.
Which skills are most needed for a speech?
Many speech guides focus on technical aspects of public speaking, such as knowing your audience, making good notes of what you want to say, practicing the speech multiple times, speaking slowly, and modulating your voice. However, we often forget that these techniques may not work well without a deep connection to feeling good about ourselves and not fearing the audience’s judgment (a common source of speaking stress). Imagery exercises are perfect for practicing this. Interestingly, when we feel good about ourselves and are not scared of the audience’s judgment, this naturally reflects in our tone of voice, movements, and all other technical aspects of our speech.
Of course, it is necessary to know the topic of your speech sufficiently well to speak knowledgeably. But I believe the rest is about being relaxed and feeling good, which we can achieve with mental imagery.
Experts recommend that imagery exercises can improve our confidence, reduce anxiety, and enhance focus, motivation, and overall performance. The most effective way is to practice both in real life and using mental imagery. Mental imagery can help reinforce brain connections related to specific activities, promoting a positive, calm attitude and helping to eliminate negative thoughts or fear of the audience.
How can you practice imagery?
You can practice mental imagery anytime you have time think freely, such as before going to sleep, while traveling, washing dishes, or doing other non-mentally absorbing activities. The great thing about this exercise is that you can easily incorporate it into your daily routine.
To practice imagery, create a vivid scene about the skill you want to improve. Imagine yourself running on a treadmill, making a perfect tennis serve, or being calm and confident during a public speech. This vivid scene in your imagination will help reinforce brain connections activated when you perform these activities in real life.
As we say at Psync, “the brain is like a muscle” that you can shape the same way as your physical muscles. Imagery exercises help reinforce desired behaviors during quiet moments, better preparing you for challenging situations. For example, if you practice being calm and confident through imagery exercises at home, it will be easier for you to remain calm and confident during stressful situations.
Regular practice of vivid mental imagery can bring very beneficial results. You can create multiple versions of mental imagery depending on your needs.
How to prepare for public speaking using the Psync app?
Easy Step-by-Step Guide
- Apply for beta testing of the Psync app on our website: https://psync-app.com/
The Psync app is not yet available to everyone, but we run free beta testing. Send us a note on why you are interested in the project to get shortlisted for early free access. - Download the app and go to the imagery exercise:
Once you download the app, you will find several exercises on the home screen. Select the “Imagery Exercise.” - Start the Psync Imagery Exercise by reflecting on six fundamental questions:
- Think about a specific skill you want to improve.
Imagine a real situation where you apply this skill. It is important to choose something realistic that you have already done. Describe the situation in your own words.
- When will it happen next?
- Where will it happen next?
- Who will be around you when it happens?
- What emotion would you like to feel?
This is crucial for managing emotions, such as staying calm or confident. Imagine yourself feeling calm in situations where you usually feel nervous. For example, if you feel nervous during public speaking, recall a time when you felt calm (like walking in the forest or doing a favourite activity). Now, imagine giving a speech while maintaining that calm feeling. - What physical feeling would you like to focus on?
This is essential for improving physical skills, such as precise movements during a task. Imagine performing the skill at your current level. This helps activate brain pathways involved in real-life performance and can enhance your abilities.
- Think about a specific skill you want to improve.
- Create your imagery by answering the above questions:
Answering these questions helps you build a vivid image of the situation you want to practice. The more vivid the image, the more effective the exercise. Use the Psync app to note all the details! - Imagine your scene:
Practice the image you’ve created in your mind. Measuring time may help you focus. - Assess how vivid your imagery was:
Reflect on how vivid the mental image was and identify areas for improvement. - Improve your imagery further:
Add more details to your mental image to enhance its vividness. Write them down for easier recall. - Practice regularly:
Regularly practicing mental imagery helps reinforce brain pathways involved in the activity, leading to improved performance. - Set reminders in the Psync app:
Use the app to set reminders for regular practice. Focus on one or two imagery exercises at a time and practice them consistently for 2–3 weeks to observe improvements. The Psync app also tracks your mental imagery and progress.
- Sport Imagery Training: Techniques and benefits of using imagery in sports.
- Prepping for Public Speaking with Creative Visualization: Applying imagery to public speaking.