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Adiós al miedo a hablar en público: ocho técnicas de entrenamiento para superarlo Un buen orador no deja nada al azar
La clave para hablar en público con confianza está en una técnica llamada visualización positiva Es un don como cualquier otro. Unos pocos lo tienen, otros muchos lo entrenan. Nadie te libra de hablar en público en algún momento de tu vida . Bien sea porque debes exponer un argumento para un examen oral, en un debate, dando una conferencia o recitando un monólogo con el que pretendes caer en gracia a un público que lo único que quiere es que le sigan regando el estómago con cerveza, te va a tocar levantarte, carraspear, tomar la palabra y proyectar la voz. Encima vas a tener que hacerlo con cierta seguridad, para no trabarte; y lo peor de todo es que estarás obligado a retener información, articularla y exponerla sin derretirte dentro de la camisa o el vestido.
Por eso, hoy te damos algunos consejos para superar tu miedo escénico y poder enfrentarte a cualquier tipo de público.
Hablar en público no es fácil Hacerlo bien y con aplomo, desde luego que no. Las razones de este pánico al animal escénico que todos tenemos dentro son numerosas: baja autoestima, inseguridad, sensación de indefensión y proyección de fantasías que no se corresponden con la lectura real del espacio y el público, al que probablemente no le importe demasiado si sudas o las rodillas te piden hacer el baile de San Vito. Luego llegan los carraspeos, el temblor de piernas, trabarse porque no recordamos ese punto fundamental de la presentación del proyecto y estamos bloqueados como la mandíbula de un perro. Ansiedad pura y fluida, la bestia incapacitante.
Otro problema añadido es la estructura de la exposición . Debemos exponer alguna clase de argumento o presentar un proyecto de trabajo que requiere una información articulada y progresiva. Tenemos que memorizarla y retenerla. Llega el acto y nos quedamos en blanco, entramos en barrena por el miedo a una agresión innominable (el juicio severo del público). Es una situación tan incómoda que termina por arruinar la charla.
Esa es la gracia del buen orador: la información se muestra como conocimiento intuitivo y capacidad de transmitir ciertas emociones al público. Parece fácil, y en absoluto es así.
Un corredor de maratón se prepara durante meses, entrena llueva o truene, afina las sesiones para aclimatarse e ir recortándole tiempo a la marca que quiere conseguir en la carrera. Hablar en público, o más bien, la oratoria clásica, encontrar el animal escénico que hay en nosotros, lleva su tiempo. Hay que mentalizarse.
No debemos confundir la naturalidad de algunos oradores o la gracia natural de esa compañera de trabajo que se desenvuelve como una gimnasta en la presentación. Quizá esas personas tengan ese don traído de casa, pero las más de las veces, habrán ensayado la charla hasta el último detalle, tendrán bien estudiadas las tarjetas con los puntos a tratar y se valdrán de algunos de los trucos clásicos para enmascarar las debilidades de su discurso.
Algunas técnicas para hablar en público Practica antes tu discurso, tu charla, tu monólogo vergonzoso. Esto requiere poca explicación. Si has sido capaz de hacer exámenes orales en tus tiempos escolares, de adulto te va a resultar mucho más fácil ‘entrenar’ antes de tu charla para atacar todos los puntos fundamentales.
Es importante que realices ejercicios de vocalización y de proyección de la voz : graduación del tono, control de la velocidad con la que expones, uso de trabalenguas y diferentes ejercicios para modular y calentar la garganta. Hay multitud de tutoriales disponibles online para mejorar este aspecto específico de tu oratoria.
Utiliza tarjetas en las que reúnas toda la información y que puedas repasar de un vistazo. Si el acto te permite utilizar un proyector para exponer la presentación, te será más fácil dominar al auditorio . Preparar a fondo el tema, hacer un mapa mental, tomar notas y relacionar ideas de forma gráfica es parte de cualquier exposición convincente. Una vez tengas dominado el tema, entonces es cuando puedes afinar la improvisación y dejar esos espacios creativos, intuitivos y empáticos con el público.
Estudia técnicas de respiración y de postura : se ha demostrado que un control del flujo consciente del aire mediante ejercicios de respiración ayuda muchísimo a reducir la ansiedad en una charla cara a cara con el público. Practica varias veces al día cómo respiras: la sensación del aire entrando en tus pulmones y el control para expulsarlo a través del estómago. Inspirar largamente y expirar gradualmente.
Asimismo, la postura es importante . A los locutores de radio y a los actores se les sueñe enseñar a valerse del peso de las piernas y el acto deliberado de apretar los pies contra el suelo para situarse en la escena y hacerse más conscientes del espacio en el que van a hablar.
Un objeto que haga de centro (bolígrafo, anillo, pieza de lego) . Desde luego no hace falta que fetichices eso que tienes entre los dedos, solo lo necesitas para señalar y tener mejor control de tus manos. Esto te va ayudar a no gesticular demasiado ni llevarte la mano a la boca, uno de los grandes problemas del mal orador: ‘tapar’ las palabras que van diciendo . Cuando te sientas más seguro aprenderás a dirigir las manos y utilizarlas como ‘apoyatura’, y eso le transmitirá confianza al público.
Busca un punto ciego (una persona o un lugar de la sala) : es un truco excelente para no deshacerse de miedo. Localiza entre tu público alguien con quien puedas establecer un contacto visual , como si le dirigieras la charla solo a él o ella. Puedes elegir a otro miembro del público cada diez minutos si te da miedo que se note el truco. Hay que saber analizar quién entre el público está predispuesto a congraciarse con nosotros, ya sea porque lo conocemos o porque nosotros mismos notamos cómo responde de forma positiva a lo expuesto.
La visualización positiva es otro de los ejercicios que recomiendan expertos y psicólogos : hacer el trabajo consciente de proyectarnos en positivo y visualizar detalles de la charla que todavía no han tenido lugar : qué tamaño tiene la sala, dónde vas a mirar, cómo te gustaría acabar tu presentación, qué bromas o running gags vas a utilizar para echarte al público en el bolsillo, qué es lo que sabes con seguridad que sabrás exponer acertadamente o más te apetece enseñar. Vale todo: desde imaginar una respuesta unánime de tu público a elegir un momento de la exposición al que quieres llegar para dar el broche final.