Have you ever had an ice bath?
I took the plunge on a recent family holiday to Thailand.
This is something I thought I’d never do. I thought people who did it were mad.
Even though I’d heard the benefits of improved circulation and sleep, reduced inflammation and anxiety, and boosted mental resilience, I wasn’t convinced that it was a good idea.
But there it was—a challenge bucket filled with ice, sitting right on the path we took every morning on our way to breakfast. Each day, I’d glance at it, feeling a mix of curiosity and hesitation. And, after some back-and-forth, I decided it would in fact be another opportunity to step out of my comfort zone.
To my surprise, it was easier than I thought it would be! And I believe that’s thanks to my presentation skills training…
Why Ice Baths and Presentations Are Similar
Whether you’re preparing to step into an ice bath or stand in front of an audience for a presentation, it’s normal to feel a wave of nerves—especially if you’re not used to it. Why does this happen?
Well, your brain perceives both situations as a challenge, and it instinctively goes into “alert” mode. This is because both ice baths and public speaking involve a level of perceived vulnerability.
In an ice bath, you’re exposing yourself to discomfort and cold. In a presentation, you’re exposing yourself to an audience, with their attention fully on you. In both cases, your brain may want to keep you “safe” by making you feel nervous or cautious and ready to fight or run away.
But the good news is that, with a few simple techniques, you can override this natural response and enjoy challenging experiences like these.
3 Techniques to Prepare for an Ice Bath or Presentation
Here are the techniques I used, which you can apply to either situation—whether you’re ready to “chill out” in an ice bath or speak in a business presentation or at a conference.
1. Visualize Success
Close your eyes and imagine yourself enjoying the ice bath or delivering a clear, confident presentation. Picture yourself calm, collected, and comfortable. The more vividly you can see yourself succeeding, the more likely you are to feel relaxed and capable when you actually do it.
2. Breathe Deeply
Nerves often make your breath fast and shallow, which can make you feel even more anxious. Practice slowing down your breathing with long, deep breaths. This activates the body’s relaxation response, helping to calm your mind and making the task feel less intimidating. Remember: steady breaths, steady mind.
3. Shift Your Focus Outward
Instead of focusing inward on any nervousness, direct your attention outward. For the ice bath, I concentrated on the sensation of the cold surrounding me, curious about what it felt like. Rather than resisting the feeling, I observed it, which made it less overwhelming. For presentations, I recommend shifting your attention from yourself to the audience, thinking about how they’re receiving your message, and connecting with their needs. By replacing anxiety with curiosity, you stay engaged and less self-conscious.
What’s Next?
It’s amazing how often we talk ourselves out of experiencing something new, whether it’s an ice bath, a presentation, or any other challenge. But every time we step outside our comfort zones, we build resilience, self-confidence, and a deeper belief in ourselves.
So, what’s something you’ve been avoiding because it gives you the shivers? Think of it as an opportunity to grow. Because the moment you take that first step, you’ll likely find that it wasn’t as hard as you expected.
Are you ready to take the plunge?
You might enjoy these 12 Essential Phrases for Clear, Confident, English Presentations.
In other news…
On Friday, I attended the British Business Awards as a nominee for Entrepreneur of the Year.
Such a fabulous and fun evening with the only all-female table in the room.
Great entertainment with taiko drumming and a live band (yes, we did a bit of dancing!) and impressive food – a fascinating take on fish and chips!!!
I didn’t come home with an award, but the nomination process was a great opportunity to reflect on what we’ve achieved in Sasuga Communications K. K. this year and what’s possible for 2025. It’s going to be GREAT!!!
I’ll be doing more reflection and planning at our 1-day retreat in Kamakura with LEMI (The #LessEffortMoreImpact Movement for Women in Business) on November 16. Details here.