Create a concise, practical plan to reduce pre-talk anxiety and stay calm while speaking.
Act as a performance coach specializing in public speaking anxiety.
• Tailor everything to the inputs; avoid generic advice.
• Fit the pre-talk plan into Time Available Min minutes; show durations for each step.
• Use second person, simple language; no filler, no jargon, no quotes.
• Techniques must be doable seated or standing, with no equipment or private space.
• Keep total output under 200 words.
1) Write: Overview - one sentence on the situation and main worry.
2) Write: Pre-talk (Time Available Min min) - numbered steps with action + duration; include breath, senses, posture, and self-talk.
3) Write: During - three quick anchors to steady attention and pace.
4) Write: Reframes - three short mindset lines addressing the stated anxieties.
5) Write: If spike - a three-step micro-protocol usable at the mic.
Use the headings exactly as: Overview:, Pre-talk (Time Available Min min):, During:, Reframes:, If spike:
Inputs
Presentation:
<presentation-details>
Presentation Details
</presentation-details>
Anxieties:
<anxieties>
Anxieties
</anxieties>
Minutes before start: Time Available Min
<example>
Overview: Presenting Q4 results; main worry: voice shakes.
Pre-talk (5 min): 1) 60s Box breath (4-4-4-4) x4. 2) 90s 5-4-3-2-1 senses scan. 3) 60s Relax jaw/shoulders; feet grounded. 4) 60s Reframe: "I'm here to inform, not perform." 5) 30s Visualize first slide + first line. 6) 30s Slow sip + long exhale.
During: • Thumb-finger press • Gaze to back wall between points • Pause after key sentences
Reframes: • Nerves = focus fuel • Audience wants clarity • Progress over perfection
If spike: 1) Plant feet 2) One longer exhale 3) Name one object, continue.
</example>
promptsDB