Fear of public speaking and networking can trigger a powerful fight-or-flight response, leaving you with sweaty palms, a racing heart, “brain freeze” and a desire to escape. Hypnotherapy may provide a supportive way to explore the emotions behind these reactions and develop greater calm and confidence. Simple breathing techniques can also help you manage anxiety in the moment.
- Why Do We Experience Fear?
- When Fear Becomes a Problem
- Does Networking Make You Nervous?
- The Fear of Being Judged
- How Can Hypnotherapy Support You?
- The Power of Your Breathing
- The Balloon Exercise
- Managing Your Nerves Before a Networking Event
- Walking Into A Room With Confidence
- You Don’t Have to Let Fear Hold You Back
- Key Takeaway
Why Do We Experience Fear?
Fears and phobias play an important part in our lives. They can protect us and help keep us safe.
Had our ancestors not been afraid of that sabre-toothed tiger, we might not be here!
But we are.
Not only are we here, we’re alive, kicking and living and doing business in the 21st century.
However, the way we do business has changed dramatically from bygone years.
Today we have social media, PR, marketing, advertising and, of course, networking.
For some people, networking is one of the most effective ways to meet new people, build relationships and develop their business.
For others, the very thought of walking into a room full of strangers can be terrifying.
When Fear Becomes a Problem
Our fight-or-flight response is designed to protect us when we perceive danger.
The problem is that our bodies don’t always distinguish between a genuine physical threat and a situation that simply makes us feel uncomfortable or anxious.
For some people, entering a busy networking event or standing in front of an audience can trigger that same stress response.
And that’s when “Stranger Danger!” can kick in.
Does Networking Make You Nervous?
Some people thoroughly enjoy networking events. Others would rather mix a ton of cement with a teaspoon than face a room filled with strangers!
Are you one of those people?
Ask yourself:
When you hear the word NETWORKING, do you come out in a cold sweat?
Does your heart beat faster?
Do you get sweaty palms?
Do your words come out all wrong?
Do you experience what I call “brain freeze”?
Do you want to stop in your tracks when you enter the room?
If you answer “yes” to any or all of these questions, your body’s stress response may have kicked in.
And while that response is designed to protect you, in this situation it may actually be getting in the way.
Your goal is to meet new people, promote yourself and your business, build relationships and potentially meet people you could work with in the future.
But anxiety can make all of that feel incredibly difficult.
The Fear of Being Judged
It may be of some comfort to know that many people feel nervous about standing in front of others and speaking.
For some people, it is a very natural reaction.
You may feel exposed, as though everyone is looking at you and judging you negatively.
You might worry about saying the wrong thing, forgetting someone’s name, stumbling over your words or simply not knowing what to say.
These thoughts can quickly increase your anxiety, which can then make it even harder to think clearly.
It’s a cycle that can leave you wanting to avoid the situation altogether.
How Can Hypnotherapy Support You?
There are plenty of practical tips available to help with networking and public speaking. You can research the people attending, prepare conversation starters, practise your presentation and make sure you don’t simply spend the whole event talking to people you already know.
There is plenty of advice online about all of these things.
What I want to focus on is what happens inside you when that fear takes hold.
Hypnotherapy can provide a calm and supportive environment in which to explore the thoughts, emotions and reactions associated with public speaking or networking anxiety.
For some people, hypnotherapy may help them develop a different relationship with the thoughts and feelings that previously made these situations feel overwhelming.
Rather than trying to eliminate every nervous feeling, the aim can be to help you feel more comfortable managing those feelings so that they don’t control what you do.
With the right support, you may begin to approach presentations, speeches and networking events with greater calm and self-assurance.
The Power of Your Breathing
Believe it or not, one of the simplest tools available to you is your breathing.
When we feel anxious or frightened, our breathing can change. It may become faster or shallower, which can contribute to feelings of panic and tension.
Slowing your breathing and making it more controlled can help you bring your attention back to the present moment.
That’s why breathing exercises can be useful before a presentation, speech or networking event.
Here’s one of my favourite simple exercises.
I call it The Balloon Exercise.
(And if you have a fear of balloons, simply imagine your lungs gently inflating and deflating instead!)
The Balloon Exercise
Here’s how to do it:
- Sit somewhere comfortable and close your eyes.
- Place one hand on your tummy and the other on your chest.
- Take a slow, comfortable breath in, allowing your diaphragm to do the work.
- Imagine a balloon in your favourite colour in front of you.
- As you slowly breathe in, imagine the balloon gently inflating.
- As you slowly breathe out, imagine the balloon gently deflating.
- Continue this for around three minutes, keeping your breathing slow and comfortable.
- When you’re ready, open your eyes in your own time.
Notice how you feel.
You may find that you feel calmer, more grounded and more present.
Try practising this exercise regularly. The more familiar you become with slow, controlled breathing, the easier it may be to use it when you need it — before a presentation, speech or networking event.
Managing Your Nerves Before a Networking Event
When the day of the event arrives, give yourself a few moments before you walk through the door.
Don’t rush in and get caught up in what I call “the whoosh.”
Instead, stop.
Stand your ground firmly.
Feel your feet on the floor.
Look straight ahead and focus your eyes on an object, any object.
Then bring your attention to your breathing.
Slowly breathe in.
Slowly breathe out.
Imagine breathing out what you don’t need or want, and breathing in a sense of newness and freshness.
Give yourself permission to take a moment.
You don’t have to rush.
Walking Into the Room With Confidence
When you feel ready, steadily walk into the room.
Hold your head high.
Relax your shoulders.
Stand tall.
Take another slow breath.
And then start mingling.
You don’t have to walk into the room feeling completely fearless.
You simply need to take that first step.
Then another.
And another.
You Don’t Have to Let Fear Hold You Back
Fear is not necessarily your enemy.
Remember, your fight-or-flight response developed to protect you.
But sometimes that protective response can be triggered when there is no physical danger, such as when you’re walking into a networking event or preparing to speak in front of a group.
Understanding what is happening in your body can be the first step towards changing how you respond.
With practical techniques such as controlled breathing, preparation and appropriate emotional support, you can begin to approach these situations differently.
Hypnotherapy may be one option for people who want additional support in exploring and managing their anxiety around public speaking or networking.
You don’t have to let fear stop you from meeting new people, growing your business or sharing your ideas.
Once you understand and accept what is happening, you can begin to work with it rather than against it.
And who knows?
The next time you walk into that networking room, the sun might just shine through, and you might even find yourself enjoying it.
Key Takeaway
Fear of speaking or networking doesn’t have to stop you from participating. Understanding your stress response, practising controlled breathing and finding the right support can help you approach these situations with greater calm and confidence.
