By: Stanley Popovich
Do you find it difficult to speak to a large group of people?
Public speaking is a common fear that can hinder personal and professional growth.
Public Speaking Anxiety Symptoms
Symptoms of public speaking anxiety are the same as those that occur for social anxiety disorder, but they only happen in the context of speaking in public.
- Shaking
- Blushing
- Pounding heart
- Quivering voice
- Shortness of breath
- Dizziness
- Upset stomach
How To Get Ready for Your Presentation
You can plan ahead to help control your feelings of anxiety.
- Choose a topic that interests you: If you are able, choose a topic that you are excited about. This will ensure that you are engaged in your topic and motivated to research and prepare. When you give your speech, others will feel your enthusiasm and be interested in what you have to say.
- Become familiar with the venue: Visit the conference room, classroom, auditorium, or banquet hall where you will be presenting before your speech. If possible, try practicing in the environment that you will be speaking in. Being familiar with the venue will make it easier when giving your speech.
- Practice speaking to smaller groups of people: You should start off by speaking to a few people and gradually build yourself up to larger groups. The more presentations you give, the better you will feel.
- Use Self-Visualization: Sometimes, we can get anxious over a presentation that we will have to give in the future. When this happens, mentally visualize yourself giving your speech by using your imagination. By doing this, you will be mentally prepared when the time comes for your actual presentation.
Managing Your Anxiety When Speaking
You will feel a little anxious when you give your speech. This is what you can do to help relax before your presentation:
1. Carry a small notebook of positive statements with you: A technique that is helpful is to have a small notebook of positive statements that makes you feel good. Whenever find an affirmation that makes you feel good, write it down in a small notebook that you can carry with you. Before you give your presentation, open your small notebook and read those statements.
2. Deep breathing: Take your time to breathe to get rid of your anxieties. Breathe in through your nose, pause for a few seconds and breathe out gently through the mouth. Repeat this process to help reduce tension.
3. Manage your negative thinking: Sometimes, you may encounter some scary thoughts before your presentation. Instead of getting upset, remember that these thoughts are exaggerated and not based on reality. Get into the habit of ignoring these negative thoughts and focus on something else that will help you to relax.
4. Focus on a few people: During your presentation, try to focus on one person as opposed to the entire audience. You may want to find some friendly faces in the group that you can look at to help relieve your anxieties.
5. Speak from your heart: The more passionate you are regarding your topic, the better you will be in giving your speech regardless of the number of people in the audience. Speak from your heart and you will find that your speaking anxieties will disappear as you give your presentation.
Learn How to Improve Your Public Speaking
Chances are you will have to speak in public in your career or personal life. Take the time to find out what you did wrong after giving your presentation. You should do the following:
1. Learn from your experiences: When you give a speech, try to learn what you did wrong so that you can improve for the next time. Learning from your experiences is a great way to improve your speaking anxieties in the long run.
2. Take a public speaking class: Your local community college or a local business group can provide classes where you can improve your public speaking. Overcoming your fear of public speaking will take some work, but you will get the hang of it.
3. Get some help: Talk to others on how you can improve your public speaking. A mental health counselor can help you to manage your fears and anxieties when giving a presentation. Finding ways to manage your anxieties will help you when you give a presentation.
Overcoming the fear of public speaking is a journey that requires patience, practice, and persistence. By preparing thoroughly, incorporating mindfulness and relaxation techniques, and focusing on your message rather than your fear, you can build the confidence needed to speak in front of any audience.
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