Building Voice and Presence in Every Room

Reminders to GRASP!

G Be Grounded: Be aware of internal bodily signals, pause to settle the body, & stay connected to _____values.

R Be Respectful: Value your needs & others'. Be supportive of yourself and others in tone and _____speech.

A Be Assertive: Feel and demonstrate confidence with calm voice, open posture, and eye contact.

S Be Steady: Self-regulate stress level (see sample techniques below).

P Be Present: Stop. Breathe. Observe. Proceed. Be aware of audience's need and tailor speech _____accordingly.

Power Language Swaps

Delete (or use wisely) words or phrases that dilute confidence or authority:maybe, just, sort of, kind of”

  • Save apologies for real mistakes, not for speaking up.

  • Reserve questions for genuine curiosity, not for reassurance.

  • Contribute without asking for permission or validation to speak.

Go-To Phrases

  • “Here’s my view…”

  • “Let me finish my thought, and then I’ll listen to you.”

  • “I see it differently—here’s why.

  • __________________________________________________________

  • __________________________________________________________

  • __________________________________________________________

Mini-Practice

  • Reframe one phrase into an assertive style (the above power-language swaps or others).

  • Pause and breathe before speaking (see below techniques).

  • Practice a confident “No”: “I can’t take this on right now.”

  • Visualize how you want the exchange (presentation, meeting, etc.) to go. Feel into your body as you see it unfolding as you imagine it going well for you.

Stress-Regulation Techniques

  1. Ground yourself by turning your attention into the body for a few seconds. Feel the sensations of your feet in contact with the floor/ground or the sensations of your body supported by the chair. Fully focus on these sensations of contact for 5-10 seconds as you take slow, deep (diaphragmatic) breaths.

  2. Notice shoulders, neck, and throat to see if tension has lessened. If not, repeat the first two steps above and check in again.

  3. Notice the heart rate...see if it has gone down. If not, go back to the first step and continue to try and breathe deeply and slowly as you focus your attention on sensations at your feet in contact with the floor or your body supported by the chair.

  4. Notice the breath (is it shallow and fast or deep and slow?). Continue to deepen and slow your breath.

Long-term Benefits Across the Board

Practicing the above techniques and strategies offers benefits that extend beyond communication and building presence and ownership in a room, a meeting, or a discussion.

These approaches to managing stress in the moment with body-based regulation combined with cognitive reframing and mindset bring real, substantive change in all aspects of our lives.

Turning these into habitual actions and responses supports our well-being (physical, mental, cognitive, and social functioning) in the following ways:

  • Better emotional regulation (less fear, anxiety, and self-doubt)

  • Greater resilience

  • Reduced risk of burnout

  • Enhanced focus and clarity of thinking

  • Lower blood pressure and sleep

  • Heightened motivation/drive

  • Improved relationships

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© 2012 7Futures Ltd. 7Futures Ltd offers general information which is for educational purposes only. The information provided here is not a prescription system and is not intended to be a substitute for professional exercise or medical advice, diagnosis, or treatment. This article is for general information purposes only and should not be read as a personal recommendation for changes in lifestyle behaviour, nutrition, or exercise. 7Futures cannot be held responsible for any injury or illness relating to any such lifestyle or behavioural changes undertaken.