On stage left, towards the top of the ceiling, is a sign that I had never noticed before; you can only get a good view of it from on the stage. It says: “don’t even THINK about it.” Mirf and Skelletones knew exactly the right words at the right time. This prompted me to do five important things--which I continue to do when I am nervous to speak in public.

1. Slow down: Focus in on a single point in the room to put where you are in context. Often, this will slow down your thinking and help you become more mindful of where you are and confirm what you are doing. This will bring you back down to reality. For me, focusing in on one concrete object gets me back in my body and in control of my breathing. I think, I am here, this is what I am doing, and I am in control of my body. For example: I am here at Skelletones; I am playing music I love; I can feel my body and can feel my hands on my guitar, and I am in control of my body, breathing, and future.

2. Validate your support: Whether you are on a stage or talking to someone new at happy hour, remember that no one important to you wants you to achieve your creatively imagined fears. Think, I am surrounded by people I trust and love. In this case, my bandmates always had my back and the crowd was full of people who were looking forward to watching me succeed.

3. Confirm your skill: Give yourself some credit. Think, I have practiced this and know my way in and out of this topic (song, poem, sales pitch, research topic, etc.). You have all the right information inside of you.

4. Ask: What is the worst thing that could happen? Honestly? Too often, stress distorts our ability; we overestimate the probability of something going wrong and underestimate our ability to handle (or adapt to) an unexpected challenge. If something does not go according to plan, you will recover. And if you don’t recover, chances are most people won’t notice or won’t care.

5. Remember: Recall a time when you were nervous and the feeling afterwards. It’s never as bad as you think it’s going to be, and you end up realizing that you were nervous for nothing.

“Don’t even THINK about it”. When I read the sign, I found my breath again and calmed my racing thoughts. Nobody died, I didn’t puke on stage, and the band and I ended up having a decent show, good enough to be invited back to play the following month--which was still nerve-racking, but I had the tools ahead of time to put my body at ease.

I don’t know if I will ever be completely calm before I perform or speak in front of an audience, but I am learning tricks to build my confidence. If you are uncomfortable or nervous, acknowledge the feeling and turn it into a positive, because that feeling of apprehension is a growing pain to self confidence. Our fears are never as bad as the reality of our outcomes, and the more your practice in front of your "audience" the more confident you will be.

Good luck, and remember: Don't even think about it.

Andrew J. Wilt

SEI Analyst

Apprenticeship Program

andrew.wilt@sustainableevolution.com