Choose a well-known topic and write a detailed speech outline. Practice speaking aloud and in front of a mirror. Use notes to jog memory during the speech. Start with small groups and gradually increase audience size
Take breaks from stressful situations and count to ten before responding. Notice physical sensations without judgment to identify stress triggers. Practice deep breathing from the diaphragm 6-10 times per minute. Use progressive muscle relaxation to release muscle tension
There are four types: eupnea, diaphragmatic, costal, and hyperpnea. Deep breathing activates parasympathetic nervous system and vagus nerve. Deep breathing helps manage anxiety, depression, and stress
Normal resting heart rate for adults is 60-100 beats per minute. Heart rate below 60 is bradycardia, above 100 is tachycardia. Active heart rate increases to provide oxygen to muscles
Stress is normal but can be managed effectively. Depression and anxiety distort thoughts, making calm difficult. Stress can be positive when channeled effectively
Deep breathing helps manage stress by triggering relaxation. During stress, body releases stress hormones and quickens breathing. Diaphragmatic breathing uses muscles under ribs to calm the body