Beat the Butterflies

Before you go on: three quick resets

• 1.Belly breaths. Breathe in for four counts, hold for four, out for four. Do it three times. Slow breathing tells your body you are safe.
• 2.Power pose. Stand tall with your hands on your hips, like a superhero, for ten seconds somewhere private.
• 3.Shake it out. Wiggle your hands, roll your shoulders, and let the jittery energy out before you start.

Say this to yourself

• 1.“I am excited.” It beats “I am scared,” and it is the same feeling with better fuel.
• 2.“I practiced this.” Remind yourself that you are ready.
• 3.“They want me to do well.” The audience is on your side.

In your first ten seconds

• 1.Take one slow breath before your first word.
• 2.Plant your feet and stand still.
• 3.Start with your strong first line, the one you practiced the most.
• 4.Find one friendly face and talk to them.

If your mind goes blank

• •Pause and breathe. A short silence feels much longer to you than to your audience.
• •Look at your notes or cards. That is exactly what they are for.
• •Say your last point again in new words, then keep going.

A sample calm-down plan

Here is what a finished plan can look like:

• •My move before I start: three slow belly breaths in the hallway
• •My power phrase: “I practiced this.”
• •My strong first line: “Did you know octopuses have three hearts?”
• •My friendly face: Mr. Lee, by the door

Make your own plan

Build your own by filling in each part.

• •My move before I start
• •My power phrase
• •My strong first line
• •My friendly face

Parent tip

Nerves shrink with reps, not lectures. Give your child low-stakes chances to speak, like ordering at a restaurant or telling a story at dinner, and cheer the effort, not only the result.