jpg logo cropped

Kathryn Janicek

Transform Nervous Energy into Confidence: Public Speaking Tips That Work

by

Why Nervous Energy Can Be A Key to Powerful Public Speaking

Public speaking is often nerve-wracking, with nervous energy ranking as one of the biggest challenges for speakers. From leg bouncing to shaky hands or clenched fists, these habits can distract from your message. What if you could transform that nervous energy into your secret weapon for captivating your audience? 

We coach a lot of doctors for live television and other media outlets. Let me tell you about one doctor I was coaching for live television. His medical expertise was unmatched, but his nervous habits—leg bouncing, a lack of eye contact, and shaky hands—were stealing the spotlight. The solution? I prescribed him a simple lifestyle adjustment: running in the morning instead of the evening. He was already a marathon runner. He loved running. He just ran each day at night, after work. Once I dug into this during our session and shifted his running routine to first thing in the morning, he was able to channel his nervous energy early in the day. This now leaves him calm and focused when it matters most. Months later, he shared that this shift was been a game changer.

Here’s how you can turn your nervous energy into a strength, not a distraction.

How Nervous Energy Impacts Your Audience

You can make audiences nervous. They may end up doubting you because of these physical cues that you’re nervous. We see it all the time. Audiences pick up on your energy, whether it’s calm and composed or jittery and scattered. Nervous habits, like speaking too quickly or fidgeting, can distract from your message and make it harder for your audience to connect with you.

On the flip side, when you channel your energy effectively, you exude confidence and control, drawing your audience in and making your message resonate.

Pro Tip: Practice channeling your energy in front of a trusted colleague or coach. Getting feedback can help you refine your delivery and build confidence.

How to Leverage Nervous Energy to Captivate Your Audience

Before diving into solutions, let’s reframe how we see nervous energy. It’s a physiological response designed to prepare you for action—your body’s way of saying, “This moment matters.” Instead of trying to eliminate nerves, aim to channel them into focused energy that enhances your performance.

Ready to take your public speaking skills to the next level? Contact Janicek Performance Group for personalized coaching and expert strategies.

Proven Techniques to Manage Nervous Energy

1. Start Your Day with Stress-Relieving Movement

Physical activity is a proven stress reliever. Whether it’s a morning jog or walk, yoga session, or quick workout, exercise releases endorphins, reduces cortisol levels, and helps you enter the day with clarity and confidence.

Pro Tip: Choose an activity you enjoy. When your body feels good, your mind follows.

2. Master Deep Breathing for a Calm Mind

When nervous energy kicks in, your breathing tends to become shallow. Deep, intentional breaths can activate your parasympathetic nervous system, helping you feel calm and in control.

Try this: Inhale for a count of four, hold for four, exhale for four, and repeat. This simple exercise can center you before you step on stage or in front of a camera. This is called “Box Breathing,” and even the military does it. Try it!

3. Build a Confidence-Boosting Ritual

Grounding rituals provide a sense of stability before high-stakes moments. For some, this might mean meditating, journaling, or visualizing a successful outcome. For others, it could be as simple as listening to a favorite song or sipping a cup of tea.

Find what works for you: The key is consistency—make it part of your routine before any big moment.

Common Public Speaking Mistakes and How to Avoid Them

Mistake 1: Trying to Eliminate Nerves Entirely

Nerves are natural and can even enhance your performance. Instead of fighting them, focus on managing them to become a more engaging public speaker.

How to Avoid It: Reframe nerves as excitement. Remind yourself that this energy signals that you care about the moment and your audience.

Mistake 2: Neglecting Your Physical and Mental Well-Being

Your body and mind are connected. Neglecting exercise, sleep, or nutrition can amplify nervous energy. Prioritize physical wellness to set yourself up for success.

How to Avoid It:

  • Exercise regularly: Physical activity helps regulate stress and improve mental clarity.
  • Prioritize rest: Aim for at least 7-8 hours of sleep the night before your presentation.
  • Fuel your body: Eat balanced meals that include proteins and healthy carbs to sustain energy levels.

Mistake 3: Speaking Too Quickly or Rushing Through Your Speech

Nervous energy often leads to rushing through speeches or presentations. Practice intentional pauses to pace yourself and let your audience absorb your message.

How to Avoid It:

  • Use intentional pauses to pace yourself and give the audience time to absorb key points.
  • Practice your speech multiple times, focusing on cadence and delivery.

The Bottom Line: Confidence Comes from Control

Managing nervous energy isn’t about erasing it—it’s about channeling it in ways that enhance your presence and clarity. 

At Janicek Performance Group, we specialize in helping leaders harness their nervous energy to deliver impactful messages. Whether you’re preparing for a live TV appearance, a keynote speech, or a high-stakes meeting, we’ll equip you with the tools to thrive under pressure. Contact us today to learn how we can help you build confidence, refine your message, and captivate your audience.

Master the Art of Pausing: Public Speaking Tips to Captivate Your Audience 

by

The Secret Weapon of Confident Speakers

Public speaking is more than delivering words—it’s about engaging your audience and making your message resonate. Yet, one of the most overlooked tools in public speaking skills is the power of pausing. A well-placed pause can transform how your message is received, enhancing your presentation skills and giving you an edge as a confident and compelling communicator.  Effective communication often relies on these small but impactful techniques.

Stef Tovar, an executive speaking and performance coach at JPG, shares this key advice: take your time. While it might feel counterintuitive to pause, it’s a critical skill for anyone looking to improve public speaking 

Here’s why it works.

Why Pausing in Public Speaking is Essential 

Captivating Your Audience 

A pause in your speech serves multiple purposes:

  • Emphasizes key points: Strategic silence in public speaking creates a natural spotlight on the words that came just before it. It gives your audience time to process and absorb your message.
  • Project confidence: Rushed speech can make you seem unsure or overly eager. Intentional pauses signal control and poise, allowing you to own the stage.
  • Improves clarity: Filler words like “um,” “uh,” and “you know” often sneak into speech when people are afraid of silence. Intentional pauses reduce the need for these verbal crutches.

Practical Public Speaking Examples: How Impactful Pauses Enhance Your Message 

To better understand the power of pausing, consider these examples:

  1. The Storyteller’s Pause: Imagine telling a story where the climax involves a surprising twist. Saying, “And then I opened the door… (pause)… and found the room empty,” makes the audience hang on your words, eager to hear what comes next. Without the pause in public speaking , the moment loses its impact.
  2. The Presenter’s Pause: In a business presentation, instead of rushing through a key insight, try saying, “This quarter, we achieved something remarkable. (pause) Our sales increased by 25%, surpassing all expectations.” The pause creates anticipation and makes your achievement memorable.

How to Train Yourself to Pause with Confidence

Mastering pauses isn’t about stopping randomly; it’s about creating intentional moments of silence. 

(H4) Here’s how to practice for public speaking:

  • Use natural breaks: End a sentence, close your mouth, and breathe through your nose before starting the next thought.
  • Mark pauses in your script: If you’re working from prepared remarks, add notations or highlight sections where you want to pause.
  • Practice aloud: Record yourself speaking and listen for rushed segments. Practice pausing deliberately, especially in places where filler words tend to creep in.

Overcoming the Fear of Silence

Many speakers feel uncomfortable with silence, fearing it might come across as awkward or make them seem unprepared. In reality, silence signals thoughtfulness and authority. Remember, the audience isn’t as focused on the pauses as you are—they are listening to your message.

(H4) If you find yourself nervous, try grounding techniques:

  • Take a few deep breaths before stepping on stage.
  • Visualize yourself speaking confidently and calmly.
  • Remind yourself that pauses are your ally, not your enemy.

Mistakes to Avoid When Practicing Pauses

(H4) While pausing is powerful, there are a few common mistakes to avoid:

  1. Overusing pauses: Too many pauses can disrupt the flow and confuse your audience. Use them strategically.
  2. Pausing without purpose: A pause should serve a function—emphasizing a point, transitioning between ideas, or giving the audience time to reflect.
  3. Fidgeting during pauses: Avoid distracting movements like tapping a pen or shuffling papers. Stillness reinforces the strength of your silence.

Why Taking Your Time Makes You a Better Leader

Leaders are often seen as calm, composed, and in control. 

Rushing through speech can make you appear anxious, while intentional pauses project authority. When you take your time, you convey to your audience that your message is worth listening to.

At Janicek Performance Group, we empower leaders to excel in every facet of communication. From media training to public speaking coaching, our team provides actionable strategies to help you deliver impactful messages. With coaches across the country and a focus on tailored guidance, we are here to help you elevate your skills and captivate your audience. Contact us to learn how we can support your growth.

Mastering Self-Talk: Unlock Confidence and Control

by

The Leadership Secret to Building Confidence Through Self-Talk Affirmations

In any professional setting, especially in leadership, our inner dialogue shapes how we show up and perform. Yet, many of us rarely take the time to check in with how we talk to ourselves. Let’s change that.

Recognizing Negative Self-Talk

Think about the last time you doubted your abilities. Maybe it was before giving a presentation, tackling a high-stakes project, or even walking into a room full of decision-makers. Did you tell yourself, I’m not doing a great job or, What if I’m not enough? That negative self-talk can quietly undermine your confidence and hold you back from performing at your best.

Here’s the thing: We need to become our own biggest cheerleaders. Self-talk is more than a motivational buzzword—it’s a powerful tool to stay grounded, confident, and in control. Imagine starting your day by telling yourself: “I’m in the right place. I’ve got this. I’m doing a great job.” 

Simple? Yes. 

Effective? Absolutely.

The Science of Positive Self-Talk Techniques

Research consistently shows that positive self-talk can:

In high-pressure environments, this can be the difference between thriving and just surviving.

The Power of “You’ve Got This”

During a recent executive presence coaching  session, I shared a story about a barista who handed me my coffee and casually said, “You’ve got this.” It was such a simple phrase, but it changed my entire mood for the day. Why? Because it reminded me of something we all need to hear—and often forget to say to ourselves.

That’s when I challenged the group to shift their self-talk strategies. 

Instead of doubting their abilities or downplaying their strengths, I asked them to start affirming their worth: 

  • You are the right person for this. 
  • You’ve got this. 
  • You’re doing a great job.

[EMBED YOU GOT THIS VIDEO]

Building a Positive Self-Talk Practice 

Here are a few actionable tips to master self-talk and create a confident inner dialogue:

Start Your Day with Positive Daily Affirmations for Success 

Begin each morning with phrases like:

  • “I am prepared.”
  • “I’ve got this.”
  • “I’m the RIGHT person for this.”

Writing your affirmations down can make them even more powerful, as it helps solidify them in your mind and gives you a tangible reminder of your intentions. Consider keeping a journal specifically for affirmations, or place sticky notes with empowering phrases in visible spots.

Catch the Inner Critic

Notice when you’re being overly critical of yourself—it’s a habit many of us fall into without even realizing it. Instead of letting negative thoughts like “I’ll mess this up” take control, reframe them into something constructive, such as “I’ll give it my best shot.” Or, “I’m getting better at this each day.” This simple shift can make a big difference in how you approach challenges, boosting both your confidence and resilience.

Use a Confidence Boost in High-Stress Moments

Before meetings or presentations, pause to breathe and tell yourself:

  • “I’m prepared.”
  • “I’m confident.”
  • “I’ve got this.”

Be Your Own Support System

Just like you’d encourage a friend or colleague, extend that same kindness to yourself. Treat your inner dialogue as you would a pep talk for someone you care about.

Practice Gratitude

Reflect on what you’ve accomplished and remind yourself of your strengths. Gratitude can shift your mindset and amplify positivity.

Take Control of Your Personal Narrative

The way we talk to ourselves matters. Positive self-talk doesn’t mean ignoring challenges but rather choosing to focus on what you can control and taking action.

  • Start small: Say “I’ve got this” to yourself in the mirror.
  • Write down one thing you did well today.
  • Remind yourself of your strengths regularly.

By embracing positive self-talk, you’ll notice shifts in your confidence, leadership, and connections with others.

At Janicek Performance Group, we’re dedicated to helping leaders like you unlock their full potential through mindset training and actionable strategies. Ready to take your leadership to the next level? Let’s talk.

Leverage Election Buzz: Boost Brand Visibility in the News

by

As the presidential election draws closer, it’s not just about who wins—it’s about the stories that will unfold in the days, weeks, and months to come. These stories will dominate the news cycle, presenting a massive opportunity for your organization to join the conversation. But here’s the key question: Will journalists be able to find you when they need an expert?

The media is searching for voices to weigh in on the platforms, policies, and issues raised by the candidates. Right now is your chance to ensure they find you.

Here’s how to get ahead:

1. Optimize Your LinkedIn Headlines

Journalists are looking for experts, and your profile should present you as THE expert.. Your LinkedIn headline should be clear, concise, and full of key terms that are relevant to the current conversation. Ask yourself: Are you highlighting the skills and expertise journalists will be searching for? Are you tweaking your headline appropriately as the conversation shifts?

2. Use Keywords on Your Website

The same logic applies to your website–make sure you’re using the words and phrases that are present in the news cycle. Think about the candidates’ platforms—what topics are coming up again and again? Make sure your content reflects these, so when journalists search for insights, your organization appears as a valuable resource.

3. Showcase Your Expertise Through Stories and Videos

Don’t just tell journalists what you do—show them. Update your site with recent case studies, stories, or videos that highlight your experience in these areas. It  gives your organization credibility AND makes it easier for journalists to understand why you’re the expert they should call. Win-win.

By preparing now, you can position yourself in the conversation and ensure your organization’s voice is heard. The media is looking for experts—make sure they can find you when they need you.

At Janicek Performance Group, we specialize in helping you communicate with impact. Whether it’s getting your spokespeople ready for media interviews, positioning your brand for maximum visibility in the media, preparing you for keynotes and panels, optimizing your LinkedIn, refining your website keywords, or crafting a narrative that fits the current news cycle, we ensure your organization gets noticed. Let us help you prepare for the post-election conversation, so you can focus on what matters—sharing your story with confidence.

Mastering first impressions: the power of your LinkedIn profile picture

by

In today’s digital age, first impressions aren’t just made face-to-face. They happen online, too. With platforms like LinkedIn becoming integral to professional networking, putting your best foot forward virtually is crucial. One of the first things people notice on your LinkedIn profile is your picture, making it a vital component of your online and executive presence. This is why we often shoot new headshots for leaders when we start working with them. Here’s why it matters and how you can make it work in your favor.

The Power of First Impressions

When meeting someone for the first time, you shouldn’t present yourself in a way that makes you appear small or weak. The same principle applies to your LinkedIn profile picture. Research shows that individuals judge others within seconds of seeing their photo, forming immediate perceptions. This snap judgment can influence whether someone connects with you, engages in a professional discussion, or considers you for a job opportunity.

The Impact of Composition

The composition of your profile picture plays a vital role in how you’re perceived. Leaving extra room at the top of your photo can diminish your presence, potentially sending the wrong message about your confidence and authority. Instead, opt for a headshot where your face is front and center, taking up a significant portion of the frame. This simple adjustment can instantly convey a more commanding and self-assured image.

Capturing Confidence

A head-on composition emphasizes your face and radiates confidence. When viewers see you occupying the frame, it suggests you’re self-assured and ready to take on challenges. This subliminal message can significantly enhance your online credibility and attractiveness to potential connections and employers.

Your LinkedIn profile picture is more than just an image; it reflects your professional identity. By adopting a head-on composition, you project confidence and strength, setting a positive tone for your online interactions. Take the time to ensure your profile picture represents you in the best possible light, and watch as it opens doors to new opportunities and connections in the professional world. 

Remember, in the digital realm, a picture truly is worth a thousand words.

Follow our founder on Instagram