4 Tips to Speak with Confidence

By Don Laird, Psychotherapist, MS, NCC, LPC, and 2017 Speak & Tell! Camp Guest Presenter

What do you fear about public speaking? The short answer is:  Not knowing what will happen when you are in front of a group of people. It’s not the topic that you are worried about. You know the material. You’ve studied your speech, rehearsed it, and played it out in your head a hundred times. Your worry stems from what will happen when you step to the podium.

The fear of being critiqued, making a mistake, or not measuring up, can all stop a good speech in its tracks or make a great performance mediocre at best. Always keep this mind; the people you are speaking in front of want you to do well. Nobody wants to sit through a bad speech. They want information delivered clearly and concisely and only you can stop that from happening. If you are genuine, relaxed, and you cover the material with clarity, you will win over the audience. In most cases, whatever you're frightened of most won't occur. Remember, if your inner dialog talked you into feeling worried then you can always self talk yourself out of fear.

1. Be prepared.Make sure you know the material that you're going to cover. Create a detailed outline; make note cards, and allow yourself to visualize the text.  As an example, associate parts of your speech to the time of day. For instance, imagine the first part of your outline is the early morning. The second part is Noon. The third part is the afternoon, etc. Associate each part of your speech or outline with how you imagine the time of day. You can also use pictures or photos to illustrate something that will help you remember a point. The morning of the presentation, do a run through using your particular visualization technique.
    
2. Competency matters and practice does indeed make perfect (or at least close to perfect). Try to stick with topics that you are familiar with and have a level of interest that exceeds what you’ve written or researched. Liking a topic goes a long way. Speaking on a subject that you are not familiar with or interested in will typically increase your stress. Additionally, find alternate places that can afford you the opportunity to practice. Practicing your speech in the same location may not provide you with the flexibility needed when you “go live” in front of an audience.
    
3. Relaxing is the art and science of letting go. There are many ways to relax, but one of the most efficient and easiest ways is to practice deep breathing. Practicing a breathing exercise daily will relax your body and mind. Here's one that you can do anywhere, even before your speech or presentation.
   

   - Sit comfortably, with your knees bent and your shoulders, head and neck relaxed.
   - Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
   - Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
   - Tighten your stomach muscles, letting them fall inward as you exhale through your mouth. The hand on your upper chest must remain as still as possible.
   

4. Don’t let them see you sweat. No one can read your mind, but they can read your body language. Appear nervous and the audience will know you are nervous. Your stomach might be in knots, but the crowd won’t know unless you make it obvious. Relax! (See Number 3) Most times, with public speaking, you think that people may notice you're nervous. Remember, this makes you even more nervous. Don't worry so much. As I said before, people want to see you succeed. They want a good speech. You can do this!

And so the day has arrived for you to deliver your speech or presentation. All of your preparation and hard work has brought you to this point. Be confident. Don’t allow yourself to be the only one in the room who thinks you don’t have this.  Stand tall, shoulders back and smile. Even though you might not feel confident, do it anyway. You will look confident and the audience will respond accordingly. Follow the above points. Create a few of your own, but above all, relax and enjoy the moment.

To learn more about Speak & Tell! camp or any of our other exciting, fun and unique Summer Camps for Teens, email us at luminari@luminari.org or call us at (412) 877 -1888.

P.S. If you liked this post, you might enjoy our newsletter. Receive each new post delivered right to your inbox, plus some can’t-miss news and program updates from Luminari. Sign up here.

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Don Laird is a Licensed Professional Counselor and a Nationally Certified Counselor with more than 13 years of experience in providing help to adults, teens, couples, and families who are struggling with a wide range of issues including but not limited to: anxiety, depression, self esteem and confidence issues. As well as providing psychotherapy and counseling services, Don is a published author and adjunct professor who teaches graduate and undergraduate courses in professional counseling and psychology at Carlow University. Additionally, he facilitates workshops in the areas of dreams, self growth, and stress reduction and co-host a podcast on psychology.

Writing Therapy

by Gina Catanzarite, Teen Writer! Director

Research shows that putting pen to paper, or fingers to keyboard, has been linked to improved physical and emotional well-being for those who do it regularly.

Writing is a phenomenal tool to help us with our thinking, expression, and creativity.  But it also offers plenty of other benefits, too! So I’ve put together a list (along with links to back it up) of why you should make writing a regular part of your routine:

DID YOU KNOW?

• Writing has health benefits: Research reveals that writing about life goals helps to reduce anxiety and contributes to better overall physical and mental health. http://journals.sagepub.com/doi/abs/10.1177/0146167201277003 

• Writing helps us communicating complex ideas in other fields:  Scientific research has provided increasing evidence that correlates creativity with academic, social, and emotional intelligence. Writing can help the brain to develop the logical functions required for successful math and science learning. https://www.edutopia.org/blog/writing-executive-function-brain-research-judy-willis 

• Writing helps people handle hard times: Research reveals that expressive writing appeared to influence individuals' attitudes about negative events., such as coping with job loss. http://amj.aom.org/content/37/3/722.short 

• Writing helps people feel more positive: Research revealed people who reflected on the good things in their life once a week by writing them down were more positive and motivated about their current situations and their futures.  http://psycnet.apa.org/journals/gpr/9/2/111/

• Creative writing builds creative problem-solving skills! https://writingcenter.mcdaniel.edu/the-benefits-of-creative-writing/ 

• Writing encourages creativity, exploration, critical thinking, and self-understanding, all of which are essential skills for students. http://www.scilearn.com/blog/5-reasons-students-should-write-every-day 

• STORIES INSPIRE US!  Think of your favorite books. . . the fictional characters who seem so real that you think of them as your “friends”. . . of the lessons learned in a novel that changed the way you view the “real” world.  Someone has to write those stories that touch the human spirit, right?!?!

Teen Writer! is an exciting and active 4-day camp to help young writers build their skills and flex their creative muscles. To learn more about any of our other exciting, fun and unique Summer Camps for Teens, email us at luminari@luminari.org or call us at (412) 877 -1888.

Register today for a dynamic experience that will inspire the budding teen writer in your life.

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Gina Catanzarite, owner/operator of Arania Productions, and an award-winning television producer, author, media consultant and teacher who has worked both nationally and locally in her fields since 1987.

What's That Sound? The Lur

by Beth Dolinar, Luminari Coordinator, Speak & Tell! Director

In each issue of LUMOS!, we offer a regular series about the unique and unusual (and sometimes downright strange) instruments we’ve never heard. And since we can’t really understand an instrument until we’ve heard it being played, we’ll offer links to sites where you can hear and see a performance.

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Here’s the latest in our regular feature that introduces our readers to unusual instruments. We believe there’s no such thing as too much music. And so, we introduce the lur.

It turns out that pillaging Vikings and pacifist milkmaids had something in common: both relied on a simple horn called the lur to get things done.

The lur (pronounced like the fishing lure) is a natural blowing horn that has no finger holes. The very first ones originated during the Bronze Age (thousands of years BC), and were used as war instruments to marshal troops and to scare the enemy. The bronze ones were curved with a large bell head. When upright, it looks like a cobra ready to strike, or a powerful showerhead.

Paintings of bronze lurs have been found in rock formations in Scandinavia.

Many centuries later, wood replaced the bronze and the curves were straightened as lurs assumed a more peaceful purpose. 

Beginning in the Middle Ages, shepherds and milkmaids used wooden lurs to call cattle. The wooden lurs, also known as neverlurs, could produce seven or eight notes, more than enough to rally the herd.

Although we don’t hear much about lurs these days, the word is common, at least in Sweden, where lur is a common word for telephone, a slang term both historical and symmetrical.

https://www.youtube.com/watch?v=nLjGH_Ml3O0

https://www.youtube.com/watch?v=cP4pPNJZd3I

Are you a musician? Do you play a unique or unusual instrument or brand of music? Tell us about it in the comments below, and you may be featured in an upcoming issue of LUMOS!

P.S. If you liked this post, you might enjoy our newsletter. Receive each new post delivered right to your inbox, plus our can’t-miss news and program updates from Luminari. Sign up here.

***

Luminari Coordinator, Beth Dolinar brings her talents and experience as a writer, Emmy-award producer, public speaker and deadline driven multi-tasker to our team. She writes a popular column for the Washington “Observer-Reporter.” She is a contributing producer of documentary length programming for WQED-TV on a wide range of topics and currently teaches as an adjunct faculty member at Robert Morris University. Beth has a son and a daughter. She is an avid yoga devotee, cyclist and reader. Beth says she types like lightning but reads slowly — because she likes a really good sentence.

Meet our 2017 Luminari Award Scholars

by Beth Dolinar, Luminari Coordinator an Speak & Tell! Director

Time is fast approaching for Luminari’s 2017 “I Want to be an Ambassador!” Camp. Among the participants this year will be the winners of the 2017 Luminari Awards. The essay competition for this prestigious award is open to all schools in the Pittsburgh region. It is a merit-based scholarship for expense-paid admission to the camp.

This year’s winners were nominated by their teachers for having demonstrated motivation, open-mindedness and the willingness to learn, as well as excellent personal and academic qualities. The 2017 Luminari Award Scholars are Kailee Monaghan and Jesus Chacin, the winner of the ESL Award, given to a student of English as a Second Language.

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Among the students who will enjoy seven days and two cities’ worth of learning, friendship and fun are a budding cake maker and a budding comedian. They are Kailee Monaghan and Jesus Chacin, high school students who have never met and have widely differing hobbies, but who share some of the same goals.

“ I feel it is important to learn the skills of a diplomat to help ensure the wellbeing of others and myself,” said Kailee, 15, a student at Canon-MacMillan High School.  She enjoys baking and outdoor activities. She is looking forward to Ambassador Camp as an opportunity to learn the skills of everyday diplomacy.

“To me diplomacy is mainly to work with others and solve problems in a safe and calm way,” she said.

During four days at the Heinz History Center in Pittsburgh and three days in Washington, D.C., the campers will meet and interact with career diplomats, business leaders and other professionals who have devoted their lives to reaching across barriers to find common ground with others.

“I think these things are very important because people can then learn to communicate more productively with their boss, co-workers, friends and family,” said Jesus, 16, a student at Avonworth High School.

In his free time, he enjoys kung fu and travel. Jesus believes the skills of everyday diplomacy are also helpful in solving problems, and will help him in his career plans, which include becoming a psychologist, or perhaps a comedian. (There must be some common ground there.)

Kailee is keeping an open mind about her own career options, but she’s interested in sports medicine and oral surgery.

Both students will likely find that the Ambassador Camp provides tools that will help them, no matter what path their lives take.

“Simply learning kindness, courtesy and diplomacy can make a huge difference in someone’s day, no matter how hard the situation may be,” said Kailee.

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To learn more about I Want to be an Ambassador! camp or any of our other exciting, fun and unique Summer Camps for Teens, email us at luminari@luminari.org or call us at (412) 877 -1888.

P.S. If you liked this post, you might enjoy our newsletter. Receive each new post delivered right to your inbox, plus some can’t-miss news and program updates from Luminari. Sign up here.

Change Maker Q&A: Rick Sebak

by Beth Dolinar, Luminari Coordinator and Speak & Tell! Director

It would be difficult to think about public television in Pittsburgh—or about Kennywood, hot dogs, pies or Pittsburgh history—without picturing Rick Sebak.

For going on 30 years, Sebak has been a charming, dimple-smiled presence as he’s wandered about town, telling stories about all the things that make Pittsburgh worth calling home. His documentaries have been a fixture on WQED-TV—tasty half-hour travelogues, bites of history and musings about why we all love donuts.

Now, Sebak is ready to begin production of a new series of programs, under the banner of “Nebby: Rick Sebak’s Tales of Greater Pittsburgh.” In March, he launched a crowdfunding campaign called “Rickstarter”, which has blown past its initial goal of $133,000. The money will pay for six or seven new half-hour programs, to air starting Summer 2017.

We like the word Nebby. Do you use the word?

I like the word “nebby” a lot. But honestly I can’t remember the last time I used it naturally in conversation. I associate it with both of my parents who used it frequently as I was growing up. “Don’t be so nebby!”  I probably wasn’t aware of it as a Pittsburgh-only word till I was out of high school. I was reminded of it late last year while trolling for Christmas presents, and I saw a bowl full of Pittsburghese buttons in the gift shop at the Carnegie Museum of Art, and I bought a beautiful yellow NEBBY button. I decided then that being nebby was part of my job. I could say also that you too are pretty nebby asking me all these questions. It’s not necessarily a bad thing.

You're a native Pittsburgher, but spent the early part of your career in other places. If you would have stayed away and not returned, do you think you would have been as prolific in your production of documentaries? Is there something about Pittsburgh that makes it especially fertile ground for the kind of programs you do?

You’re right: I grew up in Bethel Park, then went to school at UNC in Chapel Hill, got my first job in South Carolina, and worked there in public television for eleven years before I answered an ad in a trade journal and got this job at WQED. I feel lucky and grateful that I’ve been able to make so many programs, both for WQED and for PBS, and I think Pittsburgh was, is, and probably will be for a long time a wonderful place to be, to work, and to goof around. Right now I think Pittsburgh’s mix of new hip culture and older, more traditional blue collar, gritty, hard-working traditions, neighborhoods, restaurants and bars, along with our incredible history as an industrial workshop where giant fortunes were made, gives us a wonderful variety of options, sites for exploring and makes for captivating stories. The mix is the key I think.

It can be exhausting to be in the public eye all the time, but you seem to handle it better than most. How do you manage the pressure to always be charming?

I’m not always charming, but I do love being social and out and about, so I try to be friendly and open and talkative as much as possible.

If you weren't a TV documentary producer, what career would you have?

I think if I weren’t making TV programs, I would want to be working in a restaurant. I always think of waiter or short-order cook as my fall-back position.

What do you think of the response to the Rickstarter campaign? Do you have any disappointment that your next round of programs will depend on public support through a social media campaign?

I have been humbled and amazed and delighted by the response to our Rickstarter campaign. There was a lot of work involved, trying to take advantage of all media opportunities, instigating and attending a lot of events and just trying to get the word out, keeping the word circulating and making our goal. The fact that we not only made the initial $113,000 goal, but almost $30,000 more was reassuring and invigorating and flabbergasting. Disappointment? In no way. I love that we took the risk to try a new (or relatively new) method of fundraising, and it worked. In public broadcasting, we always depend on the kindness of folks who appreciate our projects, and I’ve long known that I’m really lucky that people in and around Pittsburgh seem to really enjoy and support the kinds of programs that I like to make.

Pittsburghers love their dogs. What are the chances you would produce a "Dogs of Pittsburgh" show?

This is odd. I don’t think anyone has ever asked me that before, and I’ve never really thought about it, but I think it could be a very good and popular show. I haven’t had a dog in several years (since my old pal Clancy died) but I know their charms, their loyalty and their power. I know too how much work our graphic designer here at WQED, Paula Zetter, does with the Pittsburgh Aviation Animal Rescue Team, and I think there are many good angles that could make for a wonderful program. Shelter dogs, service dogs, trusty companions. I will put DOGS OF PITTSBURGH or maybe BARKING IN PITTSBURGH on our list of ideas. Thanks.

I stop and watch "Kennywood Days" every time I come across it. Do you stop and watch your own shows when you happen upon them?

I do often stop and look at my own shows that are more than 6 months old. After that period of time, I’ve usually forgotten the sequence of stories, and how much information we tried to cram into every story, and the transitions from story to story that can be especially satisfying if they still slide smoothly, slyly or surprisingly from topic to topic. WQED often runs one of my documentaries on Sundays at noon, and I try to alert folks to that every week on social media.

What's your favorite part of producing a documentary? The research, the shooting, writing, or editing?

My favorite part of the production process tends to be the part I’m working on at any given moment. I love doing the research, love conducting interviews and going on location with a crew. I love trying to figure out how best to assemble the show. I truly love working with my editor Kevin Conrad to see how individual sequences can be put together. And I love finishing a program too. I know it’s a bit of a cop-out of an answer, but I’m telling the truth. I don’t want to give up any of the steps.

What's your favorite TV program to binge watch?

Binge-watching? I’ve only done it twice that I can remember. I watched the first season of BREAKING BAD in one gulp and got hooked. And I also felt obligated to try and get up to date on DOWNTON ABBEY when it began its second season, so I watched the whole first season on one weekend. It was also very satisfying and got me to watch at least another season or two as it happened.

Name a documentary, other than your own, that you think your fans would enjoy:

I love when documentaries can be personal and informative and entertaining, blending reporting with a producer’s own history, preferences and insights. I just watched a recent FRONTLINE documentary about seafood and aquatic farming called THE FISH ON MY PLATE made by the writer Paul Greenberg who traveled the world to see how seafood is being caught and farmed while he ate nothing but fish for a year. I enjoyed it a lot. But it also reminded me at times of the wonderful local program that my colleague Minette Seate made here at WQED last year titled WHY NOT WILKINSBURG? It had the same excellent blend of personal memories and up-to-date information.  You can watch it on YouTube: https://www.youtube.com/watch?v=PJM-cEEbBYk

P.S. If you liked this post, you might enjoy our newsletter. Receive each new post delivered right to your inbox, plus some can’t-miss news and program updates from Luminari. Sign up here.

What's That Sound? The Mbira

by Beth Dolinar, Luminari Coordinator, Speak & Tell! Director

In each issue of LUMOS!, we offer a regular series about the unique and unusual (and sometimes downright strange) instruments we’ve never heard. And since we can’t really understand an instrument until we’ve heard it being played, we’ll offer links to sites where you can hear and see a performance.

***

You’ve heard of a pipe organ, a church organ, and a mouth organ, but how about a thumb organ? That’s the more common name for the African instrument called the mbira. The word is pronounced mm-BYE-rah.

The first mbiras were created more than 3,000 years ago on the African continent, and were made of wood. More recent versions are made of wood with metal keys, or tines. The mbira is held in both hands, with the thumbs creating the music by striking the tines. The action looks a lot like the hands-and-thumbs motion of texting on a cell phone.

The mbira’s unique tone is described as inharmonic—a dissonance that occurs when the motion of one tine creates a vibration in an adjacent tine. That first sound is complex, but eventually becomes a pure note. In order to increase the variety of vibrations, mbira players often attach metal bottle caps or seashells to the body of the instrument.

Mbira music is traditionally plated at weddings and other religious ceremonies. Its tones are thought to attract ancestral spirits.

Are you a musician? Do you play a unique or unusual instrument or brand of music? Tell us about it in the comments below, and you may be featured in an upcoming issue of LUMOS!

P.S. If you liked this post, you might enjoy our newsletter. Receive each new post delivered right to your inbox, plus our can’t-miss news and program updates from Luminari. Sign up here.

***

Luminari Coordinator, Beth Dolinar brings her talents and experience as a writer, Emmy-award producer, public speaker and deadline driven multi-tasker to our team. She writes a popular column for the Washington "Observer-Reporter." She is a contributing producer of documentary length programming for WQED-TV on a wide range of topics and currently teaches as an adjunct faculty member at Robert Morris University. Beth has a son and a daughter. She is an avid yoga devotee, cyclist and reader. Beth says she types like lightning but reads slowly -- because she likes a really good sentence.

Where Are They Now? Nick Ungarino

by Beth Dolinar, Luminari Coordinator, Speak & Tell! Director

Nick Ungarino Photo by Cooper Kusbit

Here at Lumos, we like to check back in with some of our campers, to find out what they’ve been up to—and to get their thoughts on how the Luminari Camp experience has enhanced their lives.

Nicholas Ungarino attended both “I Want to be an Ambassador!” and “Speak & Tell!” camps in summer 2016. He’s now a senior at Northgate High School.

Senior year of high school has the reputation of being rather easy, because students have one foot out the door on the way to college. Are you finding that to be the case with your senior year?

This school year I filled my schedule with some of the more rigorous advanced placement courses including Calculus, Statistics, Physics 2, and English literature including seven college credits. In addition to my classes, I've begun to practice cross-country mountain bike racing. This adds to my already busy schedule of cross-country, track, and work. Any spare time I have left is usually dedicated to learning 3D modeling and animation alongside coding. So when it comes down to it, I have to say that this year is even more difficult than the previous.

What are your college and career plans?

At the moment, I'm not completely sure where I will be going to college. I do know that I will be attending either Pennsylvania State, Ohio State, Purdue, or Georgia Institute of Technology for aerospace engineering. Beyond college, in the best scenario, I will receive a dream job at NASA, Boeing, or SpaceX.

In what way did the Luminari camps change the way you think about yourself—your strengths and your weaknesses?

One of the things Luminari taught me about my weaknesses is, instead of trying to hide them, to use them as an excuse to show that I have the initiative to improve myself. I was also taught to take advantage of my strengths in all aspects of my life to further myself.

You attended the Ambassador Camp last summer. In what way did that experience change the way you look at your high school classmates?

Ambassador camp helped me to view situations from everyone's perspective and backgrounds to understand why each person may react in certain ways. This skill has helped me to guide classmates through their situations and problems.

You're a student athlete. Do you plan to continue with sports in college? if not, what will you miss most about them?

Aside from mountain biking, I do not plan to play any sports competitively. But being an athlete and a lover of many sports, I will most likely be joining the snowboarding, soccer, and hockey clubs.

At the closing program of the Speak and Tell Camp, you told the story of how you ate the world's hottest pepper and lived to tell about it. How's your hot pepper consumption habit been lately? Do you still risk the really hot ones?

Since eating the Carolina reaper pepper, I have stayed far away from extremely hot peppers, though most peppers aren't very hot in comparison. My next challenge will be to complete the Triple Atomic Wing challenge at Quaker Steak & Lube with my friends.

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Are you a former Luminari camper? Are you interested in sharing with our readers how your participation in one of our camps has influenced your life? Would you be interested in updating the Luminari community on recent accomplishments, lessons learned or life goals? Let us know in the comments below.

P.S. If you liked this post, you might enjoy our newsletter. Receive each new post delivered right to your inbox, plus our can’t-miss news and program updates from Luminari. Sign up here.