For many people, speaking in front of an audience comes with a lot of challenges. The adrenaline rush, the crowd’s enthusiasm, and the fulfillment that comes from expressing your thoughts may all be extremely fulfilling. However, Post-presentation blues affects a lot of Public speakers, and because this is a less well-known phenomena, many speakers suffer in silence and ignorance.
Even if the presentation or speech was good, many speakers fall into this emotional feeling of slight discontent or strong feelings of failure and self-criticism. Therefore, to preserve public speaker’s emotional health and promote their long-term development, it is essential to recognize and treat post-presentation blues. This article, therefore, covers the details of post-presentation blues, its origins, psychological effects, and practical solutions.
What is Post-Presentation Blues?
Post-presentation blues (also Post-presentation depression) is an emotional state of disappointment or discontent after a speech or presentation. It often appears in form of:
- Self-doubt: “Was my presentation good enough?”
- Over-analysis: Remembering errors or alleged delivery faults.
- Imposter syndrome: Feeling unworthy of recognition or achievement.
- Low energy: A feeling of physical or emotional weariness.
Post-Presentation Blues is a widespread condition among artists, public speakers, and even professionals in high-stakes professions.
Are You Suffering from Post-Presentation Blues or Depression?
Let us take a moment to reflect. Here are 8 symptoms that may indicate if you’re struggling with post-presentation blues or depression:
- Overthinking: You repeatedly replay your presentation in your head, critiquing every detail.
- Self-Criticism: You focus MORE on what went wrong than what went right.
- Regret: You feel so bad and beat up yourself about something you said wrong or didn’t say according to your notes.
- Exhaustion: You feel mentally drained, as if the presentation zapped all your energy.
- Anxiety: You worry TOO MUCH about how others perceive your performance.
- Seeking Negative Feedback: You intentionally ask others what you did poorly, trying to get validation through critique.
- Inability to Move On: You struggle to focus on the next task because you’re still dwelling on the past.
- Loss of Confidence: You lose your confidence, feel less capable and question your abilities as a presenter.
If you identify or can relate with several of these, you may actually be experiencing post-presentation blues.
Causes of Post-Presentation Blues
- The Adrenaline Crash
An adrenaline rush occurs normally before and during a presentation as your body gets ready for peak performance. However, after the presentation, there may be a crash in adrenaline, whereby your body returns to its normal state and this is often accompanied by exhaustion or a depressed mood.
- Obsession with Perfection
A lot of speakers are obsessed with perfection and they give themselves unreasonably high standards. If they therefore perform below their own expectation, they may fall into post-presentation depression.
- Bad Feedback from the Audience
Speakers take their opinion of their audience seriously, therefore a bad feedback from the audience, low or no interaction, comments, may cause post-presentation disorder.
- Comparison and Analogies
Comparing oneself to others is a common mistake, particularly among speakers. For example, if the next speaker spoke eloquently well and carried the audience along more than you did, you may compare yourself with the person and get to an emotional state of being depressed.
- The Desire for Continuous Validation
Many speakers feel vulnerable after speaking to a large audience, and therefore need some words of encouragement and validation. If this is unavailable or insufficient, they may fall into post-presentation depression.
Effects of Post-Presentation Blues on the Mind
Post-presentation blues or depression can affect any speaker professionally, mentally and also emotionally. Some of the effect of Post-presentation depression on the mind include:
- Reduce your self-esteem or belief when speaking.
- Instill a fear of speaking in the future.
- Cause burnout or stress.
- Reduce the initial excitement of public speaking.
Strategies to Overcome Post-Presentation Blues
- Change Your Perspective
Changing your perspective is one of the best strategies to fight post-presentation depression. Think about the bigger picture rather than concentrating on seeming shortcomings. Think about positive things alone even if the presentation was not as expected. For example,ask yourself or your friends questions like:
- Do you think I got my main point across?
- Did I have a meaningful interaction with the audience?
- Have I gained any knowledge that will help me in my upcoming presentations?
- Prepare for Adrenaline Crash
Prepare for the adrenaline rush before and during your presentation. Also, prepare for an adrenaline crash after the presentation. This will help you take charge of your emotions and prevent an overwhelming feeling of sadness or depression. You can take deep breaths, meditate, or listen to relaxing music after your presentation to survive the adrenaline crash.
- Do not Over Analyze
Avoid immediate analysis of your presentation. If your emotions are still scrambled, you need some time to breathe and calm down so you can think and analyse your presentation logically and less emotionally, reducing the risk of depression.
- Appreciate Your Wins
Give yourself a moment to celebrate your success. Think about the things you did during the presentation that went well.
By celebrating these mini victories, you teach your mind to focus on the good achieved rather than your shortcomings during the presentation.
- Ask for Corrective Criticism
Criticism helps a lot, they can help improve your presentation skills but corrective feedback is the best. Get feedback on your presentation from a friend, mentor, or trustworthy coworker that can give you corrective criticism as this will help encourage you and reduce the chances of falling into depression.
- Keep a Journal
Journaling about your speaking experience can be a really useful technique. Write out:
- Three things you performed well after each presentation.
- One thing that could be done better.
- Any knowledge gained.
This will help you monitor your development over time, and also encourage you.
- Treat Yourself with Kindness
Speaking in front of an audience is intimidating, and nobody can give a perfect presentation every single time. Therefore, have grace when you think about your performance and show yourself some kindness. Try to not be obsessive about being perfect, focus more on your small improvements and celebrate yourself.
- Aim for Improvement instead of Perfection
Every presentation you make is a chance to improve your abilities and develop your public speaking skills. Improve every time you give a speech – let this be your main focus to digest the emotional breakdown better. Your purpose is more important than these setbacks.
- Be in the Company of Like-minded people.
Joining group support or being in the company of like minded speakers will help you fight post-presentation depression, as you open up to them and share your thoughts, celebrate your wins or improvements, ask for advice and reviews on your presentation so that you can improve.
- Seek Professional Help.
There are public speaking professionals that understand the experience of post-presentation blues who can give you strategies to overcome it. These professionals can also be your accountability partner in improving your next presentation. Choose one that is committed to encouraging and building public speakers through proven tips and technical skills.
Do and Don’t Tips to overcome Post-Presentation Blues
- Trust Yourself
Don’t: Beat yourself for forgetting something during the presentation or for making a mistake.
Do: Trust that your presentation was presented the exact way it was meant for your learning process. Have your peace about the presentation that is already over, since it is already done.
- Celebrate the Wins
Don’t: Obsess over your mistakes during the presentation, it brings about anxiety and depression.
Do: Celebrate your wins, your best parts during the presentation. This will help you overcome post presentation blues and make you feel good about yourself.
- Relax after your Presentation
Don’t: Repeatedly replay your performance in your head. This drains you of energy and generates more unnecessary stress.
Do: Acknowledge the Post-presentation Crash, then consciously relax to decompress.
- Seek Constructive Feedback
Don’t: Take in negative unconstructive feedback personally. It fosters self-doubt.
Do: Ask for positive and constructive feedback from your friends, family, and trusted sources. This will help rebuild your confidence and make you work on your weaknesses for improvement.
Final Words
For public speakers, post-presentation blues is a common but manageable problem. You can however turn that depression into a chance for learning and development by knowing the root cause of your post-presentation depression and how to cope with it as we have discussed above.
You can also seek professional help from the MicFront Academy can assist you in overcoming your post-presentation depression. Our Academy has knowledgeable coaches, who have successfully transformed the lives of over 10,000 students by offering the resources, direction, and encouragement they need to get past obstacles like post-presentation depression and realize their greatest potential.
You can also take your first step toward becoming a self-assured, powerful speaker by visiting MicFront Academy today. You have the stage, so take it confidently!