Chronic worrying activates the stress response, resulting in elevated cortisol levels. This stress hormone prepares the body and mind for a potentially life-threatening situation. It concentrates blood flow in your brain to help you face and overcome an intense challenge. In certain circumstances, such as giving a speech or interviewing for a job, cortisol is beneficial because it increases energy levels.

In the long term, however, adrenaline and other hormones overwhelm the body and mind, causing exhaustion and adrenal fatigue. Anxiety also activates the amygdala, an almond-shaped area in the brain’s limbic system that helps regulate and process emotions. This ancient part of our brain becomes hyperactive when exposed to persistent fear and tension, overpowering the rational part of the brain.

Studies show anxious children have a larger amygdala than their relaxed peers, resulting in poor attention spans and emotional dysregulation. Scientists have also discovered an enlarged amygdala in adults with generalized anxiety disorder (GAD).

Connection Between Worrying and Physical Health

Worrying wreaks havoc on the entire mind-body system and can cause physical health problems. For example, studies have linked chronic stress to heart disease, digestive issues, and a weakened immune system. Anxiety puts immense pressure on the cardiovascular system since it increases heart rate and blood pressure. If left unchecked, it could lead to a heart attack, stroke, and elevated risk of blood clots.

Research also shows a link between stress and digestive issues, as anxiety affects appetite and causes gut dysbiosis. Since the gut communicates with the brain via the vagus nerve, worrying can disrupt this delicate connection. Elevated cortisol levels also affect your body’s ability to absorb nutrients due to inflammation and stomach acid imbalances.

Finally, anxiety and fear suppress the immune system by reducing the number of lymphocytes, or white blood cells, that help fight diseases and infections. Weakened immunity makes you susceptible to common colds, flu, and other viruses. In extreme cases, stress may lead to autoimmune diseases such as lupus, rheumatoid arthritis, fibromyalgia, and psoriasis.

Connection between Worrying and Mental Health

Over time, chronic worrying can trigger mental health disorders such as anxiety, depression, or obsessive-compulsive disorder (OCD). When you have intrusive, repetitive thoughts, they can quickly become debilitating without treatment or stress-management techniques. Most people experience stress at some point, but it becomes a problem when it starts to control your life.

For instance, people with anxiety may be unable to complete daily tasks and chores due to excessive worries. Stress may also lead to depression if a person feels overwhelmed or hopeless about their situation. The cycle of rumination and negative thoughts can take a toll on the mind, making it impossible to see a path forward.

In summary, long-term worry and fear can cause structural changes in the brain that disrupt neurotransmitters such as serotonin and dopamine. Countless studies have linked chemical imbalances to mental health disorders such as anxiety and depression.

Coping up with Worry and Stressful Situations

Initially, it may seem like an uphill battle, but you can beat anxiety by practicing mindfulness and meditation. Research shows that mindfulness can help you manage worrying by reducing stress and increasing self-awareness. As your mind becomes calmer, you learn to sit with painful thoughts or feelings without judging or suppressing them. By becoming more aware and mindful of your inner world, you can alleviate tension in the brain.

Cognitive-behavioral therapy (CBT) can also help combat anxiety by reshaping stubborn negative thinking patterns. By breaking up the vicious cycles of rumination and worry, you can gain a new perspective on stressful situations and learn to overcome them.

CBT also focuses on exposure therapy to increase your resilience and help eliminate unwanted behaviors or beliefs. It works similarly to meditation because it teaches you to view stressful situations as they are rather than with cognitive distortions or preconceptions.

Impact of Worrying and Stress on Physical and Mental Health

Worrying may seem harmless, but it can impair mental and physical health. Numerous studies have found links between stress and anxiety, depression, heart disease, cancer, diabetes, obesity, and many other ailments. Fear elevates cortisol levels and increases inflammation, making you more susceptible to illnesses and mental imbalances.

However, you can utilize many science-based strategies for managing worry, such as mindfulness, meditation, deep breathing exercises, and CBT. These stress-management techniques will help you become more resilient against life’s demands and stressful situations. Seeking help and practicing these coping methods will give you a more positive perspective and rejuvenate your soul.

Chronic worrying activates the stress response, resulting in elevated cortisol levels. This stress hormone prepares the body and mind for a potentially life-threatening situation. It concentrates blood flow in your brain to help you face and overcome an intense challenge. In certain circumstances, such as giving a speech or interviewing for a job, cortisol is beneficial because it increases energy levels.

In the long term, however, adrenaline and other hormones overwhelm the body and mind, causing exhaustion and adrenal fatigue. Anxiety also activates the amygdala, an almond-shaped area in the brain’s limbic system that helps regulate and process emotions. This ancient part of our brain becomes hyperactive when exposed to persistent fear and tension, overpowering the rational part of the brain.

Studies show anxious children have a larger amygdala than their relaxed peers, resulting in poor attention spans and emotional dysregulation. Scientists have also discovered an enlarged amygdala in adults with generalized anxiety disorder (GAD).

Connection Between Worrying and Physical Health

Worrying wreaks havoc on the entire mind-body system and can cause physical health problems. For example, studies have linked chronic stress to heart disease, digestive issues, and a weakened immune system. Anxiety puts immense pressure on the cardiovascular system since it increases heart rate and blood pressure. If left unchecked, it could lead to a heart attack, stroke, and elevated risk of blood clots.

Research also shows a link between stress and digestive issues, as anxiety affects appetite and causes gut dysbiosis. Since the gut communicates with the brain via the vagus nerve, worrying can disrupt this delicate connection. Elevated cortisol levels also affect your body’s ability to absorb nutrients due to inflammation and stomach acid imbalances.

Finally, anxiety and fear suppress the immune system by reducing the number of lymphocytes, or white blood cells, that help fight diseases and infections. Weakened immunity makes you susceptible to common colds, flu, and other viruses. In extreme cases, stress may lead to autoimmune diseases such as lupus, rheumatoid arthritis, fibromyalgia, and psoriasis.

Connection between Worrying and Mental Health

Over time, chronic worrying can trigger mental health disorders such as anxiety, depression, or obsessive-compulsive disorder (OCD). When you have intrusive, repetitive thoughts, they can quickly become debilitating without treatment or stress-management techniques. Most people experience stress at some point, but it becomes a problem when it starts to control your life.

For instance, people with anxiety may be unable to complete daily tasks and chores due to excessive worries. Stress may also lead to depression if a person feels overwhelmed or hopeless about their situation. The cycle of rumination and negative thoughts can take a toll on the mind, making it impossible to see a path forward.

In summary, long-term worry and fear can cause structural changes in the brain that disrupt neurotransmitters such as serotonin and dopamine. Countless studies have linked chemical imbalances to mental health disorders such as anxiety and depression.

Coping up with Worry and Stressful Situations

Initially, it may seem like an uphill battle, but you can beat anxiety by practicing mindfulness and meditation. Research shows that mindfulness can help you manage worrying by reducing stress and increasing self-awareness. As your mind becomes calmer, you learn to sit with painful thoughts or feelings without judging or suppressing them. By becoming more aware and mindful of your inner world, you can alleviate tension in the brain.

Cognitive-behavioral therapy (CBT) can also help combat anxiety by reshaping stubborn negative thinking patterns. By breaking up the vicious cycles of rumination and worry, you can gain a new perspective on stressful situations and learn to overcome them.

CBT also focuses on exposure therapy to increase your resilience and help eliminate unwanted behaviors or beliefs. It works similarly to meditation because it teaches you to view stressful situations as they are rather than with cognitive distortions or preconceptions.

Impact of Worrying and Stress on Physical and Mental Health

Worrying may seem harmless, but it can impair mental and physical health. Numerous studies have found links between stress and anxiety, depression, heart disease, cancer, diabetes, obesity, and many other ailments. Fear elevates cortisol levels and increases inflammation, making you more susceptible to illnesses and mental imbalances.

However, you can utilize many science-based strategies for managing worry, such as mindfulness, meditation, deep breathing exercises, and CBT. These stress-management techniques will help you become more resilient against life’s demands and stressful situations. Seeking help and practicing these coping methods will give you a more positive perspective and rejuvenate your soul.

Chronic worrying activates the stress response, resulting in elevated cortisol levels. This stress hormone prepares the body and mind for a potentially life-threatening situation. It concentrates blood flow in your brain to help you face and overcome an intense challenge. In certain circumstances, such as giving a speech or interviewing for a job, cortisol is beneficial because it increases energy levels.

In the long term, however, adrenaline and other hormones overwhelm the body and mind, causing exhaustion and adrenal fatigue. Anxiety also activates the amygdala, an almond-shaped area in the brain’s limbic system that helps regulate and process emotions. This ancient part of our brain becomes hyperactive when exposed to persistent fear and tension, overpowering the rational part of the brain.

Studies show anxious children have a larger amygdala than their relaxed peers, resulting in poor attention spans and emotional dysregulation. Scientists have also discovered an enlarged amygdala in adults with generalized anxiety disorder (GAD).

Connection Between Worrying and Physical Health

Worrying wreaks havoc on the entire mind-body system and can cause physical health problems. For example, studies have linked chronic stress to heart disease, digestive issues, and a weakened immune system. Anxiety puts immense pressure on the cardiovascular system since it increases heart rate and blood pressure. If left unchecked, it could lead to a heart attack, stroke, and elevated risk of blood clots.

Research also shows a link between stress and digestive issues, as anxiety affects appetite and causes gut dysbiosis. Since the gut communicates with the brain via the vagus nerve, worrying can disrupt this delicate connection. Elevated cortisol levels also affect your body’s ability to absorb nutrients due to inflammation and stomach acid imbalances.

Finally, anxiety and fear suppress the immune system by reducing the number of lymphocytes, or white blood cells, that help fight diseases and infections. Weakened immunity makes you susceptible to common colds, flu, and other viruses. In extreme cases, stress may lead to autoimmune diseases such as lupus, rheumatoid arthritis, fibromyalgia, and psoriasis.

Connection between Worrying and Mental Health

Over time, chronic worrying can trigger mental health disorders such as anxiety, depression, or obsessive-compulsive disorder (OCD). When you have intrusive, repetitive thoughts, they can quickly become debilitating without treatment or stress-management techniques. Most people experience stress at some point, but it becomes a problem when it starts to control your life.

For instance, people with anxiety may be unable to complete daily tasks and chores due to excessive worries. Stress may also lead to depression if a person feels overwhelmed or hopeless about their situation. The cycle of rumination and negative thoughts can take a toll on the mind, making it impossible to see a path forward.

In summary, long-term worry and fear can cause structural changes in the brain that disrupt neurotransmitters such as serotonin and dopamine. Countless studies have linked chemical imbalances to mental health disorders such as anxiety and depression.

Coping up with Worry and Stressful Situations

Initially, it may seem like an uphill battle, but you can beat anxiety by practicing mindfulness and meditation. Research shows that mindfulness can help you manage worrying by reducing stress and increasing self-awareness. As your mind becomes calmer, you learn to sit with painful thoughts or feelings without judging or suppressing them. By becoming more aware and mindful of your inner world, you can alleviate tension in the brain.

Cognitive-behavioral therapy (CBT) can also help combat anxiety by reshaping stubborn negative thinking patterns. By breaking up the vicious cycles of rumination and worry, you can gain a new perspective on stressful situations and learn to overcome them.

CBT also focuses on exposure therapy to increase your resilience and help eliminate unwanted behaviors or beliefs. It works similarly to meditation because it teaches you to view stressful situations as they are rather than with cognitive distortions or preconceptions.

Impact of Worrying and Stress on Physical and Mental Health

Worrying may seem harmless, but it can impair mental and physical health. Numerous studies have found links between stress and anxiety, depression, heart disease, cancer, diabetes, obesity, and many other ailments. Fear elevates cortisol levels and increases inflammation, making you more susceptible to illnesses and mental imbalances.

However, you can utilize many science-based strategies for managing worry, such as mindfulness, meditation, deep breathing exercises, and CBT. These stress-management techniques will help you become more resilient against life’s demands and stressful situations. Seeking help and practicing these coping methods will give you a more positive perspective and rejuvenate your soul.

When we get into the habit of worrying, it causes extraordinary mental and physical stress. Worrying refers to patterns of anxious, intrusive thoughts that can result in debilitating fears about life. The mind tends to imagine or anticipate events because it craves certainty in a precarious, unpredictable, and stressful world. Since time immemorial, humans have worried about perceived and actual threats, and this innate fear response helped us survive.

But in modern times, we no longer agonize about being chased by lions or raided by a nearby tribe. Instead, our anxieties have shifted to mental threats, such as paying our bills on time and achieving a work-life balance.

The world has never been physically safer, but unfortunately, our ancient brains can’t always differentiate between tangible and imagined dangers. Therefore, negative thoughts can disturb our peace and distort our perception of reality. In other words, we create many problems that don’t exist due to a fear of the unknown.

Of course, it’s inevitable to experience stress and grief in life, such as from significant events like divorce or the death of a loved one. Experiencing acute anguish and suffering from an unexpected situation is normal, especially when it involves family.

But when anxiety becomes chronic, it’s much more insidious and difficult to detect. If you have a heightened fear response, you may not notice until it causes significant mental or physical health issues. Research shows that perpetual anxiety and worry can lead to heart disease, cancer, diabetes, asthma, depression, gastrointestinal disorders, and numerous other ailments.

However, understanding the science behind worrying can help alleviate stress and improve overall well-being.

1 – People Pleasing

When you seek approval from others, you diminish the power of your own opinion. No matter how many people agree or disagree with your decision, they will never be able to make the decision for you. Also, you can never make everyone happy, because everyone takes different paths in their quest for happiness. Give up these last-ditch efforts to appease your ego, and instead, just focus on what makes you happy.

2 – Negative Self-Talk

“Be mindful of your self-talk; it’s a conversation with the universe.” – David James Lees

Every time that little voice in your head talks to you, it can either poison or nourish your soul. It can either empower you or cut you down, so pay attention to what it says. Your thoughts create your reality, as you probably already know, so make sure those thoughts align with what you want your world to look like.

3 – Do Not Tolerate Unsupportive Friends

If you have a circle of friends who always bash your ideas and dreams, or dismiss your latest accomplishments when you talk about them, you need some new friends. Friends should lift you up and give you positive reinforcement, not cut you down and make you feel anything less than amazing. Don’t ever hesitate to cut people out of your life for your own sake; you deserve to be surrounded by loving, positive people.

4 – Staying in the Comfort Zone

“A comfort zone is a beautiful place, but nothing ever grows there.” – Unknown

Obviously, the comfort zone attracts many people, because they feel safe there. It’s a soft landing pad compared to the rest of the world, but no magic happens here. To grow, you must go beyond yourself and try new things. You can’t worry about your days away and expect your life to change drastically; you have to let yourself experience the world first-hand, which means leaving the comfort zone and all its normality behind.

5 – Following the Status Quo

“Follow your heart, not the herd.”

When you blindly let others dictate how you will live your life and what path you should take, you will never reach your full potential. Take the path less traveled, and leave your own imprint on the world. You were not made to fit in; you were born to stand out.

6 – Working at a Job You Hate

This cannot be stressed enough – your job takes up so much of your time; do you want to keep doing something you hate to pay the bills? Never settle for a job just to feel secure and steady paycheck. Even if you make less money by following your passions, you can always adjust your lifestyle to accommodate your income. Doing mundane or highly stressful tasks day in and day out can take a huge toll on you emotionally, physically, and spiritually. Don’t sacrifice your well-being to get bills paid. Your happiness matters much more than money ever will.

7 – Never Tolerate Neglecting Your Health

Health is wealth, as they say, so make sure you treat your body, mind, and soul with love and respect. If you don’t have your health, you can’t enjoy all of life’s wonders, so put your health first. Eat well, sleep enough, drink plenty of water, and move your body. Remember, feeling good begins and ends with you.

8 – Letting Money RuleYour Life

You’d be surprised how many people let a piece of paper dictate their lives. While we live in a society that requires money, you should not put money at the forefront of your existence to some extent. We come into this world with nothing, and we leave with nothing, so remember that next time you feel stressed about finances.

9 – Explaining Yourself Time and Time Again

Some people, sadly, will not understand or support you or your ideals. Most of the time, your family members tend to give the harshest criticism, because they feel that they know what’s best for you. However, you can only explain yourself so much before it becomes a fruitless effort. Just live your truth and abide by your own rules for your life. Don’t tolerate wasting your energy on constantly explaining yourself to others.

10 – Not Being Happy

While happiness is subjective, everyone should always live in a way that honors their souls. So many people today think they must live in turmoil because life was just set up that way, but you can always change your circumstances. Never settle for a life that doesn’t make you ridiculously happy.

11 – Being Lazy

Technology, online shopping, grocery stores, and automation, generally, have made us a very lazy society. However, you still have to work for what you want in life, such as a new job, a healthier body, or maintaining your own garden. Never let excuses stop you from obtaining results and following your dreams.

12 – Letting People Walk All Over You

There is a fine line between being nice to people and becoming a doormat for them. Simply put, allowing people to control your emotions and trample all over you shows that you lack respect for yourself. Speak up and tell them that the behavior will not be tolerated anymore, and they will probably respect you for standing up for yourself. If not, let them go. You deserve to treat yourself well, and you deserve others who will do the same.

A recent Indian Psychiatric Society (IPS) poll found that inflation anxiety reached an all-time high. According to the findings, about 90% of Indian residents reported feeling anxious or highly anxious about inflation. That represents an increase of eight percentage points from May 2022.

In addition to inflation anxiety, the poll found that more than half (51%) of Indians feel concerned about losing income. Groups that reported worrying the most about potential income loss included Hispanic adults (66%), mothers (65%), millennials (63%), and Gen Zers (62%).

One positive finding from the poll was that fewer Indians felt anxious about the pandemic. The survey showed that COVID-related anxiety decreased from 49% to 47% among all Indians since May. In addition, pandemic worries declined among Black Indians by 16% during that time frame.

Concerns about money and inflation have replaced COVID as Indians struggle to make ends meet. Another July 2022 survey revealed that many Indians have cut back on spending to pay bills. According to World Reports survey, about 81% of Indians have adjusted their budgets due to inflation.

Indians Have Found Creative Ways to Fight Inflation

While declining gas prices have slightly eased the pain of inflation, food and energy prices remain high. The national survey revealed a few ways consumers have managed to combat rising costs. Some respondents said electronic coupons helped with sticker shock at grocery stores.According to the survey:

• More than half of Indians (58%) search for coupons at least once weekly.
• Three in four Indians (76%) have looked for digital coupons while grocery shopping.
• Half of Indians (51%) follow couponing social media and blog accounts. 87% reported using advice from those accounts to save money.
• 25% use digital coupons at least once a month.
• 54% of Indians said they used gas-price comparison apps to find the cheapest gas prices near them.

Despite finding ways to cope with rising costs, financial stress has become a heavy burden for many. With inflation at a 40-year high, most Indians worry about an uncertain economic future.

“Stress is not good for health, mental or physical. So, while it’s a reality that Indians are faced with finding ways of making ends meet, it’s more important than ever to make sure that we are all accessing the care that we need,” said Brendel in an interview with Medscape Medical News.

Other Tips on Dealing With Inflation Anxiety

Scouring the internet for coupons can provide control over the economy and keep more money in your wallet. However, that doesn’t address the emotional toll of living in such turbulent economic and political times. Hopefully, the tips below can take some weight off your shoulders and help put things into perspective.

• Ask friends and family for support. If you feel overwhelmed about the state of the world, lean on your loved ones for comfort. We can’t expect to carry the world on our shoulders, so don’t feel ashamed to ask for help..

• Practice self-care. Thankfully, many Indians (42%) said they engaged in some form of self-care to cope with inflation anxiety. Meditation, yoga, aromatherapy, a warm bath, or even cooking your favorite meal all constitute self-care. Sometimes, we have to tune out the world, put our phones on silent, and make ourselves the priority. Remember, self-care doesn’t make you selfish — it makes you human!
• Speak to a mental health professional. Always remember that you don’t have to solve every problem yourself. We didn’t come into this world alone, so we shouldn’t expect to carry all its burdens. No man is an island, after all — we need each other for support and basic survival. A therapist or psychologist can listen and offer helpful advice when you need it the most.

Final Thoughts on How to Cope with Inflation Anxiety

When the inflation rate skyrocketed, many people had the rug pulled out from under them. Most young adults have never experienced such severe inflation and understandably felt anxious about rising prices. An IPS survey found that 90% of Indians feel stressed about the economy. Hispanic adults, mothers, and younger generations worry the most about income loss.

While the financial outlook may seem grim, remember that you have some control over the situation. Utilizing coupons when available, cooking at home more, and taking advantage of government aid programs can help ease the burden of inflation. Also, don’t hesitate to seek emotional support from loved ones, therapists, and even your pets!

Take one day at a time, and focus only on what you can change. Keep yourself rooted in the present moment and take a deep breath. The world may seem scary at the moment, but always remember that it’s just one chapter in the story. It isn’t the whole journey, so keep your head up!

Are you mindful of Vocabulary and Grammar but still fail to create a long lasting

Impression as an Effective Speaker?

One may have a good knowledge of grammar and vocabulary but it’s not enough to create effective and lasting

Impression. We fail to realize the importance of accent and voice modulation in our social

And professional lives. One must take one’s language skill to another level and possessing voice

And accent skill is one of them.

Voice and Accent

Voice and Accent also focuses on Accent Neutralization. It’s a systematic method which is really important to instill a Neutral English Accent for those who have a regional touch or Mother Tongue Influence (MTI) in their speech. V&A training gradually eliminates the mother tongue from one’s speech and makes one sound more like a global speaker.

Let’s understand how it works!

Voice works with your vocal organs, pitch and articulation.

Accent is the way you speak that works with one’s tone and intonation that is the rise and fall of a pitch.

Below are some simple and practical tips to improve one’s voice and accent:-

1. Mouth and Jaw exercises are needed to boost speech clarity. It requires practice of opening and moving your mouth to make sounds clearly and correctly.
2. Watching good English movies or TV shows prove to be really beneficial to improve communication skills and vocabulary. Watching them moving their mouths and sounds they make, can help better in learning pronunciation.
3. Listening to native speakers attentively also helps a lot. Pay close attention to their rhythm of speech.
4. Make a habit of maintaining a diary to write down the difficult words with their meanings, spellings and pronunciation.
5. Control your rate of speech. Learn to slow down and take proper pauses.
6. Read out loud every day. Never underestimate the power of reading. Read anything that interests you. It will make you feel more confident and focused which improves delivery that goes hand in hand with improving your accent. Additionally, it improves memory, adds to knowledge and boosts vocabulary.
7. Record your speech. It helps you become aware of how you sound and make you realize your mistakes.
8. Trying out tongue twisters. They are phrases repeating the same groups of sounds making them difficult to pronounce when said multiple times in a row. They work wonders with Pronunciation and Enunciation.
9. Learn the phonetic alphabet. It will help you identify new sounds. Familiarity with phonemes will help you recognize sounds that your ear is not ‘tuned to’.
10. Get enrolled in any Voice and Accent program. Getting training from professionals will help you focus on other factors in detail, such as; phonetics, recognizing vowel and consonant sounds , formations of sentences, syllable and word stress, voice modulation and speech therapy.

Lastly, Commitment to learning and practice is all that we need, nothing happens overnight.

Be patient and don’t give up!

Wishing you the very best with your journey to speak more effectively and confidently.

Voice

Voice is one of the most important elements to glorify your personality. A source through which we speak our mind out to people. Voice is such an element which can lead a huge impact or make an impression about one’s personality on others.
When we come across the term Voice modulation, we think in our minds “Oo it is something technical

“ “Oo I need some advice “ and such many questions but in simple terms it is adding the

right emotions to your thoughts and voice. It is like delivering the content to the audience

in the feel exactly what you thought. It is actually the transfer of feelings and emotions and ideas through voice.

Remember how in childhood when it you an innocent pleasing voice to get things done from our parents,

It used to be done. “Please mumma I want a chocolate “ we used to put emphasis on please and in such an innocent

tone so that it comes out to be a request ,which later gets fulfilled. Same way to connect with audience it is very

important to emote in a way that they connect with us.

Secondly it is very important to be loud and clear. Sometimes we eat up our own words.

That becomes one reason people don’t connect. So it becomes important that you are audible enough and clear.

Mumbling should be avoided.

Also an important thing to be good with voice modulation is Believe in your content.

Being enthusiastic about it. When you are confident about your content,it reflects in you voice too.

If you yourself are not enthusiastic about the content then the audience will never be able to connect.

Also pauses play an important role in voice modulation. Know where you need to give seconds to

Your audience should think about what you just said. It also gives u a breathing space.

Try using different pitches in your voice while speaking. The high , the medium , the low.

Initially it becomes difficult to get in the zone of pitches during public speaking

But you need a conscious effort. Correct yourself in mind that I have to try a low pitch.

Practice your voice in different pitches off the camera. That helps a lot.

So to sum up

1) Feel the content

2) Be loud and clear

3) Focus on the mains and take proper pauses