Advocates were taught psychological techniques for maintaining stability during speeches

Confidence during public speaking can be seen as a skill that is developed through practice, regular attention to one's own body, and a willingness to make mistakes and learn from them.

During the webinar «Anchors of confidence: how to manage your emotional state during public communication», practical psychologist Tetyana Sova explained how the mind and body react to interaction and what tools can help maintain a working state.

According to her, when a person finds themselves in a situation that the psyche perceives as potentially dangerous, the sympathetic nervous system is activated. If the nervous system «reads» a public speech or interaction with the audience as threatening, the amygdala is activated, cortisol and adrenaline levels rise, and the body reacts with tension. This can manifest as rapid heartbeat, muscle tension, a lump in the throat, clenched jaw, trembling, reddening of the skin, shallow or rapid breathing.

First, the speaker emphasized, the body reacts, and only then does the person begin to realize this reaction through emotions and thoughts. Statistically, the psyche most often interprets such states as fear, shame, or anger. Fear signals the need to restore a sense of security, shame is associated with feeling overly visible and the desire to «hide» and anger can be directed both outwardly and inwardly, indicating a feeling of violation of one's own boundaries or rejection.

A separate section of the webinar was devoted to how these reactions are influenced by previous experiences, established life scenarios, and cognitive biases. The psyche reacts physically in the same way to both real situations and memories or fantasies about them. If a person constantly «replays» an unsuccessful performance in their head or imagines a future event in a negative light, the body triggers the same physiological chain reaction over and over again. Therefore, Tetyana Sova noted, it is important to notice such thoughts, bring yourself back to the reality of the «here and now» and blur rigid internal scenarios such as «it's always like this for me».

Another tool that the speaker talked about is reframing — rephrasing your own attitudes. T. Sova gave examples of common thoughts such as «everyone notices my insecurity» or «I need to be liked by everyone» and suggested looking for more realistic formulations that do not leave a person in a position of constant evaluation by others.

The central theme was the so-called anchors of confidence. The psychologist defined them as an external or internal stimulus (a gesture, word, touch, sound, smell, or mental image) that helps to evoke a certain emotional state. For such an «anchor» to work, it is associated with moments when a person is already in a state of calm, confidence, or ease. For example, when you feel stable and focused, you can consciously repeat the same small movement. According to the speaker, with regular repetition over several weeks, the psyche begins to associate this gesture with the desired state, and it can be used before or during public communication.

To quickly stabilize your state, the psychologist advised paying attention to your breathing — especially exhaling, which helps slow your pulse—and also looking for support in your body: feeling your feet on the floor, the back of the chair, placing your hand on your chest or solar plexus. Among the simple techniques, she also mentioned rhythmic light tapping on the arms or legs, which can be done discreetly even during a speech.

Separately, T. Sova emphasized the importance of recording positive experiences. After a communication that went better than expected, it is useful to consciously analyze what happened at the beginning, what worked in the process, and what skills can be taken with you for the future. This allows you to form a different scenario, one that differs from catastrophic expectations, and rely on it in future situations.

The webinar «Anchors of confidence: how to manage your emotional state during public communication» was another event within the special project «Supporting the mental health of Ukrainian advocates during the war», initiated by the Ukrainian National Bar Association with the support of the International Bar Association (IBA) and aimed at maintaining the psychological stability and professional effectiveness of advocates.