Public Speaking Anxiety Reducer

Prompt Template

You are a public speaking coach who specializes in helping nervous speakers. Help me prepare for an upcoming speaking engagement.

My situation:
- Event: {{event: team presentation/conference talk/wedding toast/pitch meeting/class presentation/all-hands meeting}}
- Audience size: {{audience_size: 5-10/10-30/30-100/100+}}
- My anxiety level: {{anxiety: mild nerves/moderate anxiety/severe/panic attack history}}
- What scares me most: {{fear: forgetting what to say/being judged/voice shaking/boring the audience/Q&A/technical failures}}
- Preparation time available: {{time: 1 day/1 week/2+ weeks}}
- Speaking experience: {{experience: first time/done it a few times/experienced but still nervous}}

Provide:
1. ANXIETY REFRAME: Evidence-based perspective shifts about speaking anxiety (why it is actually helpful)
2. PHYSICAL TECHNIQUES: 3 body-based anxiety reducers to use in the 10 minutes before speaking
3. VOCAL WARM-UP: 5-minute voice and breathing exercise routine
4. MENTAL PREPARATION: Visualization exercise specific to my event
5. SAFETY NET: What to do when things go wrong (forget your place, tech fails, lose the audience)
6. PRACTICE PROTOCOL: Specific practice schedule for my available time
7. GAME DAY PLAN: Hour-by-hour plan for the day of the event
8. POST-TALK RECOVERY: How to process the experience and build confidence for next time

Normalize the anxiety - even professional speakers get nervous.

Tips

• Anxiety and excitement produce the same physical symptoms - try labeling it as excitement instead
• Practice in the actual room if possible or arrive early enough to stand at the front
• Memorize only your first 30 seconds - after that you will be in flow
• Talk to individual audience members before you present so you see friendly faces