Introduction

Staying Present: Reducing Anxiety in Spontaneous Speaking and Presentations

Intended Audience and Purpose of the Article:

This article is intended for individuals who experience anxiety when required to speak spontaneously, whether in formal settings such as presentations and meetings, or in more informal settings such as impromptu discussions and social conversations. Whether you’re a professional giving an unplanned talk or a student facing extempore speaking challenges, the techniques discussed will help you stay grounded and manage the stress associated with these situations.

The purpose of this article is to provide practical, actionable strategies to help you manage anxiety, stay present, and ultimately improve your spontaneous speaking performance. By addressing the root causes of this anxiety and offering methods to remain focused in the moment, the article aims to empower readers with the tools necessary for more effective communication, regardless of the circumstances.

Overview:

Anxiety when speaking without preparation is a common issue and often stems from overthinking potential future repercussions or fearing judgment. People who find themselves in situations where they need to speak extemporaneously may feel overwhelmed by the fear of making mistakes, being misunderstood, or delivering a weak performance. These feelings are typically rooted in concerns about how their words and actions will be perceived by others in the future.

In spontaneous speaking, whether it’s answering questions during a meeting, presenting unplanned ideas, or engaging in a discussion without a script, the mind often jumps ahead to possible negative outcomes. This anticipation of failure or criticism magnifies anxiety, leading to a decrease in performance quality. However, the key to managing this stress lies in staying present and grounded, focusing on the immediate task rather than projecting into the future. By training yourself to stay in the moment, you can reduce these fears, think more clearly, and deliver your message more effectively.

This article explores a range of techniques for calming the mind and body before and during spontaneous speaking. It covers mindfulness practices, grounding exercises, breathing techniques, and mental reframing strategies, all aimed at helping you manage anxiety and stay in control. In addition, it offers practical public speaking tips that are particularly helpful in extempore situations, enabling you to speak with more confidence and poise.

Understanding that spontaneous speaking is a skill that can be developed over time is key to progress. Regular practice combined with these techniques will gradually help you build resilience, reducing the impact of anxiety and improving your overall public speaking performance.

Section 1: Understanding Anxiety in Spontaneous Speaking

What Triggers Anxiety in Unplanned Speaking?

Anxiety in spontaneous speaking situations is often fueled by a combination of psychological and emotional factors. These triggers create a cycle of fear and self-doubt that can greatly impact a speaker’s performance.

1. Fear of Future Judgment or Negative Outcomes

One of the most common sources of anxiety in unplanned speaking is the fear of future judgment. Individuals worry about how their words will be interpreted or misinterpreted by their audience, imagining negative outcomes like being criticized or not being taken seriously. This fear of judgment can result in physical symptoms of anxiety, such as sweaty palms, shaky voice, or racing heart, which further intensify the speaker’s stress.

• Example: In a business meeting, someone may hesitate to contribute ideas during open discussions, fearing that colleagues will judge their suggestions harshly or see them as less competent. This fear causes them to hold back, missing the opportunity to engage meaningfully.

2. Overthinking About How the Message Will Be Received

Overthinking is another significant factor in speech anxiety. People often mentally rehearse their words before speaking, worrying about saying the “wrong thing” or being misunderstood. This constant second-guessing creates a loop of negative thoughts that can paralyze spontaneous speaking abilities.

• Example: When asked an unexpected question during a panel discussion, a person might begin overanalyzing the potential reactions of the audience. Rather than focusing on providing a clear and concise response, they lose track of their thoughts while mentally debating whether their answer will be well-received.

3. Lack of Preparation and Perceived Lack of Control Over the Situation

Spontaneous speaking situations lack the structured preparation that many people rely on to feel confident in formal presentations. The absence of a prepared script or framework often leaves speakers feeling vulnerable and unprepared, contributing to a sense of losing control. This perceived lack of control can heighten anxiety because the individual feels exposed to unforeseen challenges, such as difficult questions or unpredictable audience reactions.

• Example: During a networking event, someone may suddenly be asked to introduce themselves or explain their work. Without a rehearsed speech, they may feel overwhelmed and anxious, fearing they will not be able to communicate effectively on the spot.

The Importance of Staying in the Moment

Learning to stay in the moment during spontaneous speaking can help manage anxiety and transform how you approach such situations. When you focus on the present rather than projecting into the future, it becomes easier to think clearly, connect with your audience, and reduce stress. Here are several reasons why staying in the moment is essential for spontaneous speaking:

1. Reduces Mental Clutter and Stress

When you stay present, you allow your mind to focus on the task at hand rather than worrying about hypothetical outcomes or negative scenarios. This reduction in mental clutter frees up cognitive space, making it easier to think on your feet and respond effectively.

• Example: During a surprise question in a job interview, instead of panicking about the potential impact of a poor answer on the hiring decision, focusing on understanding the question and responding with your current knowledge reduces stress and improves your answer.

2. Improves Focus and Authenticity

Staying present allows you to connect authentically with your message and the audience. When you are in the moment, you can concentrate on delivering your ideas clearly and sincerely. Authenticity resonates with audiences because it conveys trustworthiness and confidence.

• Example: A speaker at a community event, asked to share a personal story unexpectedly, will deliver a more genuine and impactful response if they remain in the moment and focus on the emotions and details of their experience, rather than worrying about how they might be judged.

3. Helps Build Genuine Connections with the Audience

Being present also enhances your ability to engage with your audience in real-time. When you focus on the immediate interaction, you become more attuned to audience reactions, allowing you to adjust your tone, content, and pacing accordingly. This real-time feedback loop can create a more dynamic and engaging speaking experience.

• Example: In a team meeting where open discussion is encouraged, focusing on the reactions of colleagues during an impromptu idea-sharing session can help you gauge their interest and adjust your points, leading to a more effective and persuasive communication style.

Staying in the moment is not just a mental strategy; it is a powerful tool to manage anxiety in spontaneous speaking situations. By avoiding the trap of future-oriented fears and focusing on the present, you are better equipped to communicate clearly, confidently, and authentically.

Section 2: Techniques for Staying Grounded and Reducing Anxiety

In this section, we explore a variety of proven techniques that help manage anxiety in spontaneous speaking situations by keeping you grounded and focused in the present. These strategies are designed to calm the mind and body, enabling you to approach impromptu speaking with greater confidence and composure.

1. Breathing Techniques

One of the most immediate and effective ways to reduce anxiety is by controlling your breathing. When you are nervous, your breathing tends to become shallow and rapid, which exacerbates feelings of anxiety. Deep, controlled breathing helps activate the body’s relaxation response, slowing your heart rate and calming your nervous system.

Practice Deep Breathing Exercises to Calm the Mind and Body

Deep breathing encourages the body to release tension and promotes a state of relaxation. By focusing on your breath, you divert your attention away from anxiety-inducing thoughts and bring yourself back to the present moment.

• Actionable Tip: Before you speak, take a few moments to breathe deeply, focusing on slow, even breaths. Feel your abdomen rise as you inhale and fall as you exhale, allowing your body to relax naturally.

Use the 4-7-8 Breathing Method

The 4-7-8 breathing technique is particularly helpful in calming anxiety quickly. It works by slowing down your breathing rhythm and encouraging full oxygen exchange, which can immediately reduce stress and help you regain composure.

• How to Practice:
  1. Inhale quietly through your nose for 4 seconds.
  2. Hold your breath for 7 seconds.
  3. Exhale completely through your mouth for 8 seconds.
  4. Repeat this cycle 3-4 times.

This method helps lower heart rate and improves focus, especially right before an impromptu speaking event.

Engage in Rhythmic Breathing Before Speaking

Rhythmic breathing promotes a state of mental clarity and physical relaxation, which can be beneficial before and during spontaneous speaking. By establishing a rhythm, you can maintain steady control over your emotions and prevent panic from setting in.

• Actionable Tip: While waiting to speak, breathe in for a count of 4, hold for a count of 4, and exhale for a count of 4. This simple rhythm helps keep anxiety at bay and sharpens your focus for the task at hand.

2. Mindfulness and Meditation

Mindfulness is the practice of bringing your full attention to the present moment, which is particularly useful in high-pressure speaking situations. Regular mindfulness practice helps train the mind to stay focused and reduces the tendency to worry about future outcomes or past mistakes.

Regular Mindfulness Practices Help You Stay in the Present

When practiced regularly, mindfulness can rewire the brain to remain more present, even in stressful situations. It fosters awareness without judgment, helping you to accept your feelings of anxiety without letting them control you.

• Actionable Tip: Set aside 5-10 minutes daily for mindfulness meditation. Sit comfortably, focus on your breathing, and gently bring your attention back to your breath whenever your mind starts to wander.

Use Quick Mindfulness Exercises Like Focusing on Your Surroundings

In spontaneous speaking moments, a quick mindfulness technique like anchoring yourself in your surroundings can help bring your attention back to the present. This approach is simple but highly effective for calming nerves.

• Actionable Tip: Before or during your presentation, focus on one or two sensory experiences in your immediate environment, such as the feeling of your feet on the floor, the texture of the podium, or the sound of your breath. This simple shift in attention can immediately ground you.

Center Yourself with a Brief Body Scan Meditation

A body scan meditation helps you tune in to your physical state, reducing anxiety by focusing on sensations rather than spiraling thoughts. It helps relieve tension and calm the mind before speaking.

• How to Practice:
  1. Close your eyes for a moment.
  2. Start at the top of your head and mentally scan each part of your body down to your toes.
  3. As you scan, notice areas of tension and consciously relax them.

This practice helps you become more aware of your body and creates a sense of calm and control.

3. Grounding Techniques

Grounding techniques are designed to anchor you in the present moment by engaging your senses. These methods are particularly helpful when anxiety threatens to overwhelm you, as they quickly shift your focus from internal worries to external realities.

Use the “5-4-3-2-1” Method

This popular grounding technique helps you quickly connect with your environment, pulling you out of anxious thoughts and bringing you back to the present moment. It uses your five senses to ground you in what is happening right now.

• How to Practice:

• 1. Identify 5 things you can see.
  2. Identify 4 things you can touch.
  3. Identify 3 things you can hear.
  4. Identify 2 things you can smell.
  5. Identify 1 thing you can taste.

• Actionable Tip: In the minutes before you are expected to speak, quietly go through the 5-4-3-2-1 exercise to calm yourself and remain focused on the present moment.

Engage in Tactile Sensations

Tactile sensations, such as rubbing your fingers together or holding an object, can help anchor you during moments of stress. The physical sensation keeps you grounded and prevents your mind from racing into anxious thoughts.

• Actionable Tip: Keep a small, familiar object like a pen or a stress ball in your hand while you speak. This can serve as a calming anchor, allowing you to focus on the sensation rather than your anxiety.

4. Self-Compassion and Positive Affirmations

Self-compassion involves treating yourself with kindness, understanding, and patience, particularly in moments of stress. Many people harshly criticize themselves for feeling anxious, which only amplifies the anxiety. Replacing this negative self-talk with positive affirmations can be a powerful tool for staying calm and building confidence.

Replace Negative Self-Talk with Positive Affirmations

When anxiety arises, it is often accompanied by a stream of negative self-talk. By consciously replacing these thoughts with positive affirmations, you can begin to reframe your mindset.

• Actionable Tip: Before you speak, repeat affirmations like, “I am capable,” “I trust myself to communicate clearly,” or “I can handle this.” Over time, this practice rewires your brain to focus on positive rather than negative outcomes.

Acknowledge That Mistakes Are Part of Learning

It’s essential to remember that everyone makes mistakes, especially in spontaneous speaking. By acknowledging this and practicing self-compassion, you can release some of the pressure you place on yourself and reduce performance-related anxiety.

• Actionable Tip: After an impromptu speaking engagement, reflect on what went well, rather than fixating on any mistakes. Frame any missteps as learning opportunities, reinforcing a growth mindset rather than perfectionism.

By employing these grounding and calming techniques, you can significantly reduce anxiety in spontaneous speaking situations. Whether through controlled breathing, mindfulness practices, or positive affirmations, these methods help you stay present, clear-headed, and confident.

Section 3: Public Speaking Tips for Extempore Presentations

Spontaneous or extempore speaking can feel intimidating, but mastering a few core techniques can significantly enhance your performance. In this section, we’ll explore practical tips to help you become more confident in impromptu speaking situations, allowing you to engage with your audience and communicate effectively even without prior preparation.

1. Focus on Key Points, Not Script

Trying to memorize a full speech can create more stress, especially in spontaneous speaking situations where you might get off track. Instead, focus on the main ideas or key points you want to communicate. This will allow you to remain flexible and adapt to the flow of the conversation or presentation.

Focus on the Main Ideas or Bullet Points

When you focus on the key ideas you want to convey, you give yourself the freedom to speak naturally. This helps prevent anxiety related to forgetting specific words or phrases, and allows you to stay engaged with the content rather than worrying about perfect delivery.

• Actionable Tip: When preparing for an extempore speech, jot down 3-5 key points you want to cover. Use these as mental signposts to guide your speech, but allow yourself to speak fluidly between these points.

Allows Flexibility and Helps You Adapt to the Flow

Focusing on key points rather than memorizing a script gives you the flexibility to adjust to the situation. If the audience reacts in a certain way or the context shifts, you’ll be able to adapt and stay relevant without feeling constrained by a rigid script.

• Example: If you’re speaking during a panel discussion and a question leads in an unexpected direction, being focused on your key message rather than memorized lines allows you to respond thoughtfully and stay on course.

2. Stay Connected to the Audience

A strong connection with your audience is one of the most powerful tools for overcoming anxiety in spontaneous speaking situations. By engaging with your audience, you stay present in the moment and lessen the fear of future judgment.

Maintain Eye Contact

Eye contact is a simple yet effective way to create a bond with your audience. It demonstrates confidence and helps you feel more connected, which can reduce anxiety. When you make eye contact, you’re focusing on individuals in the room rather than the abstract fear of being judged.

• Actionable Tip: As you speak, make natural eye contact with different people in the audience. This not only enhances engagement but also keeps you grounded in the present moment.

Pay Attention to Audience Reactions

Audience reactions provide valuable real-time feedback. By paying attention to how your audience is responding—whether through facial expressions, nodding, or body language—you can adjust your tone, pace, or message. This helps you stay flexible and engaged, reducing the likelihood of overthinking or getting stuck in anxiety.

• Actionable Tip: During an impromptu presentation, if you notice the audience is losing focus or seems confused, adjust your delivery. You might slow down, clarify a point, or ask for feedback. This keeps your presentation dynamic and audience-focused.

3. Practice Impromptu Speaking

Practice is key to building confidence in any skill, and impromptu speaking is no exception. Engaging in regular practice helps reduce the unpredictability of spontaneous speaking situations, making them feel more manageable over time.

Engage in Regular Impromptu Speaking Exercises

Practicing impromptu speaking doesn’t require formal events or high-pressure situations. You can hone your skills by regularly practicing speaking on random topics. This helps train your brain to think on its feet and articulate ideas clearly under pressure.

• Actionable Tip: Set a timer for 1-2 minutes and practice speaking on random topics (e.g., “What is your favorite book and why?” or “Describe your ideal vacation”). The more you practice, the more comfortable you’ll become with spontaneous speaking.

Join Groups Like Toastmasters

Toastmasters and similar organizations provide structured environments where you can practice impromptu speeches in a supportive setting. This helps build confidence while offering opportunities to receive feedback from peers.

• Actionable Tip: If you struggle with impromptu speaking, consider joining a local Toastmasters group. You’ll regularly practice extempore speeches and develop your skills in a non-judgmental environment.

4. Visualization for Confidence

Visualization is a mental technique that allows you to rehearse success in your mind before it happens. By picturing a positive outcome, you can boost your confidence and reduce anxiety. This technique works by replacing negative mental images—such as fear of failure—with positive and empowering ones.

Visualize Yourself Successfully Handling the Situation

Before a speaking event, spend a few moments visualizing yourself successfully handling the presentation or conversation. See yourself standing confidently, speaking clearly, and engaging with the audience. The brain doesn’t always distinguish between real and imagined experiences, so positive visualization can help prepare you mentally.

• Actionable Tip: Close your eyes for a minute before speaking and imagine yourself delivering your speech with poise and confidence. Picture the audience reacting positively to what you’re saying. This mental preparation can reduce anxiety and set you up for success.

Focus on the Emotions of Confidence and Calmness

In addition to visualizing the scenario, focus on the feelings of confidence and calmness you want to experience. By mentally rehearsing these emotions, you create a sense of calm and control before you even begin speaking.

• Actionable Tip: Before stepping up to speak, take a moment to recall a time when you felt confident and at ease. Hold onto that feeling as you visualize yourself succeeding in your upcoming speech or presentation.

Mastering extempore presentations requires a balance of preparation and adaptability. By focusing on key points, engaging with your audience, practicing regularly, and using mental techniques like visualization, you can transform anxiety into confidence. These strategies help you stay present and speak with clarity and authenticity, even in unplanned situations.

Section 4: Physical Activities to Reduce Speaking Anxiety

Physical activities play a crucial role in managing anxiety during public speaking. Our bodies and minds are interconnected, so by engaging in certain physical practices, we can reduce tension, increase confidence, and enhance our speaking performance. Below are actionable techniques to help alleviate speaking anxiety through physical movement and posture.

1. Body Language and Posture

Your body language has a profound impact on your mental state. By adopting confident body language, you send signals to your brain that reinforce feelings of calm and control. Poor posture, on the other hand, can increase stress and self-consciousness, contributing to anxiety.

Stand Tall with an Open Posture

Standing tall with your shoulders back and chest open not only makes you appear more confident but also helps you feel more self-assured. Research shows that standing in a “power pose” can reduce stress hormones like cortisol and increase feelings of confidence.

• Actionable Tip: Before speaking, take a moment to stand or sit with your back straight, shoulders relaxed, and chin slightly raised. Imagine yourself taking up space confidently, which can help diminish feelings of anxiety.

Use Gestures to Emphasize Points

Incorporating hand gestures can help you feel more connected to your speech and allow your energy to flow more naturally. However, overly stiff or exaggerated gestures can indicate nervousness. The key is to use relaxed, intentional gestures that emphasize your points without seeming forced.

• Actionable Tip: Practice speaking in front of a mirror to observe your gestures. Focus on using them naturally, rather than overthinking each movement. Keep your arms and hands relaxed, allowing them to move in sync with your speech.

2. Walk Before You Talk

Before giving a speech or presentation, physical activity can help reduce anxiety by releasing pent-up nervous energy. A brief walk or light stretching allows your body to relax, releases tension, and promotes mental clarity.

A Brief Walk or Light Stretching Before Presenting

Taking a 5-10 minute walk before speaking is an excellent way to release the stress hormones associated with anxiety. Walking helps to lower your heart rate, improve circulation, and calm your mind. Stretching can also loosen any physical tightness, preparing your body to feel more at ease.

• Actionable Tip: Prior to your presentation, find a quiet area and take a short walk. Focus on breathing deeply and moving mindfully. If you’re unable to walk, try doing some simple stretches like neck rolls, shoulder shrugs, or gentle arm stretches.

Improve Focus and Release Nervous Energy

Physical activity can help reset your mental state, bringing you out of a stressed or anxious mindset and into a more focused and calm state of mind. By engaging your body, you help channel your nervous energy in a productive way, allowing you to approach your speech with a clearer focus.

• Actionable Tip: Practice incorporating light physical movement, such as shaking out your arms or rolling your shoulders, as part of your pre-speaking routine to release tension.

3. Use the Stage

If the environment allows it, moving around during your presentation can reduce feelings of anxiety and help establish a natural speaking rhythm. Movement not only helps release built-up nervousness but also keeps you grounded and connected to your audience.

Move Around During Your Presentation

Standing rigidly in one place can amplify feelings of nervousness, while intentional movement helps you feel more comfortable and in control. Walking or gesturing during a presentation allows for a more dynamic connection with your audience, making the speech feel less scripted and more conversational.

• Actionable Tip: If possible, take a few steps from side to side while speaking, or move closer to your audience to emphasize key points. This will not only make you appear more engaging but also give you an outlet for any excess nervous energy.

Help Release Anxiety and Find a Speaking Rhythm

Movement encourages your body to relax, which, in turn, helps your mind to relax. The act of walking or using hand gestures helps to break up physical tension, allowing your natural speaking style to emerge.

• Actionable Tip: Practice incorporating movement into your speeches. As you walk or gesture, focus on maintaining a natural rhythm rather than pacing or fidgeting.

By leveraging these physical activities, you can significantly reduce speaking anxiety and feel more in control of your body and mind. Confident posture, movement, and pre-speaking routines will help release nervous energy, grounding you in the present moment so you can deliver your speech with ease and poise.

Section 5: Managing Post-Speech Reflection

The moments after a spontaneous speech or presentation can often be filled with self-criticism, regret, or anxiety about how the audience perceived your performance. Managing post-speech reflection with a balanced, constructive approach is key to maintaining confidence and improving future public speaking endeavors. This section outlines practical strategies to help you let go of unnecessary judgment, embrace growth, and foster a positive mindset after your speech.

1. Let Go of the Fear of Judgment

One of the biggest sources of anxiety both before and after a speech is the fear of being judged negatively. However, it’s important to remember that public speaking is inherently imperfect, and the audience is usually far less critical than we perceive them to be.

Understand That No One Is Perfect

Perfection in public speaking is a myth. Even the most seasoned speakers make mistakes, stumble over words, or experience moments of doubt. What sets them apart is their ability to remain composed and not let these minor hiccups derail their presentation or their self-perception.

• Actionable Tip: After your speech, if you find yourself fixating on a perceived mistake, remind yourself that perfection is not the goal. What matters most is your ability to communicate your message effectively, not flawlessly.

People Are Generally More Forgiving Than We Think

It’s common to overestimate how much the audience noticed small mistakes or awkward moments. In reality, audiences are often focused on the overall message rather than individual slip-ups. They are more likely to appreciate your authenticity and effort rather than judge you harshly.

• Actionable Tip: If you feel anxious about how the audience perceived your performance, consider asking a trusted friend or colleague for feedback. More often than not, they’ll point out the strengths of your speech and reassure you that any small errors went unnoticed.

Focus on the Effort and Message, Not Perceived Flaws

Rather than replaying minor flaws in your mind, shift your focus to the message you intended to communicate and the effort you put into delivering it. Recognize that it takes courage to speak publicly, especially in spontaneous situations, and that your audience likely took away more from your overall message than any small mistakes.

• Actionable Tip: Create a mental list of what you did well immediately after your speech. By focusing on your strengths first, you prevent your mind from dwelling on perceived flaws or moments of self-doubt.

2. Practice Gratitude and Growth Mindset

Fostering a growth mindset allows you to reflect on your speaking experience constructively and helps reduce post-speech anxiety. Rather than critiquing every mistake, express gratitude for the opportunity and focus on continuous improvement.

Express Gratitude for the Opportunity to Speak

Public speaking, especially in extempore situations, is a valuable opportunity to connect with others, share ideas, and grow as a communicator. Even if the speech didn’t go perfectly, practicing gratitude for the experience itself can shift your mindset from negativity to positivity.

• Actionable Tip: After your presentation, take a moment to acknowledge the opportunity to speak. Whether the speech was successful or challenging, recognize that it offered a chance to grow and improve. A simple internal statement like, “I’m grateful for the chance to share my thoughts and learn from this experience,” can ease post-speech tension.

Reflect on What Went Well and Identify Areas for Growth

Constructive self-reflection focuses not only on what could be improved but also on what went well. By recognizing your successes, no matter how small, you build confidence in your abilities. At the same time, a growth mindset encourages you to view mistakes as opportunities for learning and development.

• Actionable Tip: After your speech, ask yourself two questions: “What went well?” and “What can I learn from this experience?” Keep the focus on specific actions you can take to improve, rather than ruminating on things that didn’t go as planned.

Final Thoughts: Embracing Continuous Growth

Post-speech reflection is an essential part of improving your public speaking skills. By letting go of the fear of judgment and embracing a mindset of gratitude and growth, you can turn every speaking opportunity—no matter how spontaneous or challenging—into a positive learning experience.

Public speaking, especially in extempore situations, is a skill that develops over time. The key is to remain patient with yourself, focus on progress rather than perfection, and continually practice the techniques outlined in this article.

By mastering techniques to stay grounded, using physical activities to reduce anxiety, practicing impromptu speaking regularly, and managing your post-speech reflections, you’ll build the confidence to handle any spontaneous speaking situation with grace and authenticity. Keep practicing, stay patient with your progress, and remember that every speaking opportunity is a step forward in your journey to becoming a confident speaker.

Conclusion

Anxiety in unplanned speaking is a common challenge, but with the right techniques, you can learn to manage it effectively. By staying grounded in the moment, practicing mindfulness, engaging in physical activities, and using body language to your advantage, you can calm your nerves and enhance your ability to communicate. Developing the habit of practicing impromptu speaking will gradually build your resilience and make spontaneous public speaking less intimidating. With time and effort, these skills will improve your confidence and performance in extempore situations.

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Book References

1. “The Power of Now” by Eckhart Tolle

1. • A profound exploration of staying in the moment, this book helps readers understand how present-moment awareness can reduce anxiety and improve overall well-being.

2. “Talk Like TED” by Carmine Gallo

1. • This book offers insights into how some of the most successful TED speakers conquer anxiety and deliver powerful speeches with authenticity and presence.

3. “The Confidence Code” by Katty Kay and Claire Shipman

1. • A great resource for learning how to build confidence in high-pressure situations, including public speaking.

4. “Impromptu: Leading in the Moment” by Judith Humphrey

1. • Focused on how to speak effectively and confidently in impromptu situations, this book is ideal for those looking to improve their extemporaneous speaking skills.

5. “Presence” by Amy Cuddy

1. • This book delves into how body language and posture affect confidence, performance, and anxiety, offering practical tips for public speaking.

6. “Mindfulness for Beginners” by Jon Kabat-Zinn

1. • A beginner-friendly guide to mindfulness techniques that can help reduce stress and anxiety, particularly useful for staying calm in spontaneous situations.